• Include some type of strength training in your weekly
  exercise regimen no matter what your fitness goals are. Resistance training
  provides many health benefits.
  

• Don’t take the all or nothing approach. It’s better to
  do a little training than none at all. So, even if you can only fit one strength
  training routine in a week, you’ll still benefit from it.
  

• If you’re a woman, don’t be afraid of strength training.
  You won’t bulk up (unless you are really trying to). And, resistance training is
  easy to start. With professional guidance and direction, you can quickly learn
  how to train properly.
  

• Be sure you are training with the proper resistance
  size. Ideally, you should choose a size that fatigues you after 10-12 reps.

• Focus on correct form. If you are unable to use proper,
  safe form when performing an exercise then you probably are using weights that
  are too heavy. Choose a size that allows you to train with correct
  form.
  

• Concentrate on the muscle(s) you are working during a
  specific exercise and don’t allow your other muscle groups to assist with the
  exercise.
  

• How long you rest between sets is important. For
  building muscles and getting bulkier the rest time should be longer. For more
  muscle endurance and leaner, sculpted muscles the rest time should be
  shorter.
  

• The frequency of your strength training depends on
  whether your goals are to get bigger and stronger (less often) or whether you
  want to get leaner and more defined muscles (more often).
  

• Try the periodization technique which progresses you
  every week over a 4-week timeframe. Try a plan of starting with lighter weights
  and more reps, and each week increasing the weight size appropriately and
  decreasing the number of reps.

Powered by ScribeFire.