Contrary to many women's perceptions about resistance training, DeNunzio has no veins popping out of her neck. No thunder thighs. No abnormal-looking arms.

Instead, the 47-year-old Salt Lake City woman has defined biceps and legs strong enough to complete the MS-150, the annual 150-mile bike ride sponsored by the Utah chapter of the National Multiple Sclerosis Society, each summer.

And while she's at it, she's keeping her bones strong and slowing the muscle loss that starts slipping away every year after age 30.

"As you get older, I think it's really important to do what you can to maintain your bone and muscle strength," she says.

She's right.

So in your effort to maintain your weight during the holidays, this week's Sugarplum Challenge is to add a set or two of resistance exercises to your current fitness routine twice a week.

The exercises will build upon the base you've developed over the Challenge's first three weeks: Getting at least 30 minutes of physical activity on most days of the week, taking the stairs instead of the elevator, looking for the farthest parking spot instead of the closest, etc.

You don't have to belong to a gym or own a set of dumbbells to get an effective resistance workout, says Brett McIff, a certified strength and conditioning coach who helps oversee Healthy Utah, the state's wellness program.

"I'm a big fan of body-weight training. What can I do with my own body weight?" he says. "You don't have any excuse. You can't say, 'Oh, I can't make it to the gym.' "

For example, he says, back a chair next to the wall, plant your feet in front, slowly sit down. Stand again as soon as your rear-end touches the chair. Those squats do wonders for every major muscle in your lower body.

When you're out for a walk at the park, look for a waist-high rail. Laying underneath it, grab the rail with both hands and pull your stiff-as-a-board body toward it. That uses a whole lot of upper-body muscles.

If you want more structure but aren't comfortable with weights, take a class or rent a DVD that uses a stability ball or rubber resistance bands.

"They don't have the same bad reputation that lifting weights does," says Penny Frates, owner of She & Company, a women-only gym in Salt Lake City. "People are definitely more open to those."

The benefits to resistance training are staggering.

Obviously, it strengthens muscles, which help stabilize joints, reducing the chances of injury. It improves bone strength and slows the pace of osteoporosis. It gets your body to keep burning calories at a faster rate than your normal metabolism, even after you're done exercising.

It even has been linked to more obscure benefits, such as improved strength and functional capacity among people with multiple sclerosis, reduced abdominal fat and improved insulin resistance in older men with diabetes, and improved outlook among older adults with clinical depression.

It helps Oeke Beuk manage her arthritis.

Since she began doing water aerobics twice a week, the 72-year-old Salt Lake City woman has found she has stronger, looser joints.

"It sure makes me more mobile," she says. "Besides, it's a lot of fun."

Most importantly, resistance training has a practical application: It makes you better at your favorite physical activities.

"It's great for skiing and hiking," DeNunzio says. "It'll make you feel better about any aspect of your life outside the gym."

---

We want to hear from you. If you're trying to maintain your weight during the holidays and are willing to share your triumphs and struggles, contact Ronnie Lynn at rlynn@sltrib.com or 801-257-8722.

Myths about training:

l You'll bulk up. Women don't have the hormones to get big through moderate resistance training. Men would need to work intensely with weights to achieve Schwarzenegger's physique.

l It's only for 20-somethings. Senior citizens may get more benefit from resistance training than any other age group.

l It'll hurt your joints. With correct form, resistance training strengthens joints.

l You can spot-reduce. Weight comes off proportionally.

Tips for training:

l Choose exercises that use multiple muscles. The most efficient exercises use several muscles at once. A set of lunges, for example, works almost all of your lower body, as do squats.

l Stay balanced. Don't work your chest without also working your upper back. Don't work your hamstrings without also working your quadriceps.

l Use enough resistance. Aim for heavy enough weight or a slow enough pace to fatigue at 10 reps.

l Rest. Resistance training actually tears down your muscles, so they need time to recover. Beginners should do resistance exercises once every three days. Those with more experience can train every other day.

Tribune's Sugarplum Challenge: Week 4

l Nutrition goal: Eat slowly. Not only will you savor your meal more, but you'll reduce your urge for second helpings, maybe even dessert.

l Fitness goal: Add resistance training to your exercise routine. Whether it's lifting weights, lugging a box full of laundry detergent or going up and down stairs, resistance training strengthens your muscles, joints and bones, and it staves off the muscle loss that starts at age 30.

The Tribune's Sugarplum Challenge aims to help readers avoid weight gain during the holidays by offering weekly nutrition and exercise goals. Read previous stories in the series at http://www.sltrib.com/health.