1. Do strength training exercises for all of your major muscle groups at least twice a week, but not for the same muscle group on any 2 days in a row.
2. Gradually increasing the amount of weight you use is the important part of strength training.
3. Start with a low amount of weight (or no weight) and increase it gradually.
4. When you are ready to progress, first increase the number of times you do the exercise (repetitions), then increase the weight at a later session.
5. Do an exercise 8 to 15 times; rest a minute and repeat 8 to 15 repetitions.
6. Count 1-2-3-4 as you lift the weight and do the same as you lower. Remember, slow, controlled lifting will get you stronger a lot faster. Never jerk weights into position.
7. If you cannot lift a weight more than 8 times, it's too heavy; if you can lift it more than 15 times, it's too light.
8. Avoid holding your breath while straining; this can cause your blood pressure to rise.
9. These exercises may make you sore at first, but they should never cause pain.
10. Always stretch after strength training while your muscles are warm.