Weight training do's

The U.S. Department of Health and Human Services recommends that you do strength training exercises for all major muscle groups at least two times a week.

When you're weight training, do:

• Lift the right amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be almost as effective as multiple sets of the same exercise. As you get stronger, slowly increase the amount of weight, but make sure your technique is still correct.

• Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself.

  If you're not able to keep good form, lower the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you're not sure whether you're doing an exercise correctly, ask a personal trainer or other fitness specialist for help.

• Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, try to breathe out as you lift the weight and breathe in as you lower the weight.
• Seek balance. Work all your major muscles, including the muscles in your hips, legs, chest, back, shoulders, arms and belly, also called abdomen. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of your shoulders and upper arms.
• Rest. Avoid exercising the same muscles two days in a row. You might work all your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, work your arms and shoulders on Monday and your legs on Tuesday.