Strength training builds muscle mass and keeps bones strong. Keep in mind that we can’t cover all the aspects in this article, but it can give you some points to look at.

  1. A weights-and-intervals program gives you the best bang for the buck. Weightlifting program coupled with intervals of riding a stationary bike or running with a combined time of less than an hour per workout.
  2. Lift two to three times a week, One time a week is better than nothing but isn’t going to give you the impact. By contrast, more than three is not likely to give you enough time to recover in between workouts. Recovery periods allow the strengthening of your muscles is happening.
  3. You need to lift enough weight to make it worthwhile. Choose weight with an amount that you feel has enough resistance that you have to work at lifting 10 times, but not too hard that you would hurt yourself.
  4. You need to increase the weight over time. Keep with the weights that you choose until you can do 12 reps easily. Then move up by no more than 5lbs until to reach higher weights.
  5.  Work Large Muscles. Muscles are like a web and work as a system,, thus when you work larger muscles you also are working the smaller ones at the same time.
  6. Crunch. Crunches on an inflatable ball allow for a more diverse movement and allows your core muscles to move most effectively
  7. Go Slow. You may think this is a race, most likely it isn’t but even if it is, slower reps are better than faster ones.
  8. Don’t worry—you aren’t going to get huge muscles unless you want to. It’s not easy even for men to get so they look like those folks on the cover of a magazine. For women, because of lower levels of testosterone, it’s even harder to have your muscles pop out like that, but it can happen with a larger than normal determination.

Balance is the key to all good training programs, I encourage you to keep a balanced approach in all of your training.


Written by: Robert Blair; Staff Writer

ROBERT BLAIR is the Operational Manager of WhenEver Fitness, editor of fitness-news, has been in the fitness industry since 2010, and is a certified personal trainer. He attended the UW-Superior and Brown College for Media Creation, Design and Television Production. From 1992 to 2000, he had written and produced several films, music videos, and video advertisements. He has now been able to combine those skills of fitness and media creation to produce high-quality fitness productions and articles. (Click for Bio/Contact)

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