Getting started

If you have a chronic condition or safety concerns, talk with your healthcare professional before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with a few minutes of brisk walking or another aerobic activity. This can help get your body ready for exercise and may lower the risk of injury.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

A single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people. If you are working the muscle until you can't lift another repetition or the repetition is very hard, that is usually enough work for the muscle to make it stronger. Being able to do a higher number of repetitions likely means you are using a lighter weight, which can make it easier to control the weight and keep proper form.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also, listen to your body. If a strength training exercise causes pain, stop the exercise. Consider using a lower weight or trying the exercise again in a few days.

It's important to use proper form and technique in strength training with muscles you're working. This can help avoid injuries. If you're new to strength training, work with a trainer or other fitness specialist to learn correct form and technique. Remember to breathe during strength training.