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DAREBEE Workout: What it Works
Weights are extrinsic which means they present the body with a steady load throughout the workout. This can activate adaptation faster and can lead to quicker gains in strength and muscle growth, particularly for men. Women also benefit from weight training. Lacking the same testosterone levels as men, they usually experience gains in firmness and improved upper body muscle tone.   
Extra Credit: Use 7kg (14lb) dumbbells minimum. 
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