Another woman at work told me I would be able to keep up with the men on the job if I got into a strength training program. She also told me I need to lift heavier weights quickly with few repetitions, rather than lifting lighter weights with lots of slow repetitions. Which way works the best?

This is a much debated point. However, a recent study compared types of strength training aimed specifically at improving physical strength and on-the-job tasks. The results showed that the training group that lifted more explosively, using heavy loads and fewer reps, performed better than other groups. The most effective combination included endurance training (running, for example). Be aware, however, that this is an advanced form of strength training, requiring precise technique. If you intend to take part in this type of training, you should seek the supervision and instruction of a competent professional.