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Many people start a workout program on Jan 1 and by March everyone becomes unmotivated and stops exercising. Maybe adding a strength training program to your routine will help to lose those extra hard to lose pounds and add interest to your workouts. Her are some tips to help you begin a strength training program.

Warm up by performing cardio exercises for 5 minutes on a treadmill, stairmaster or bike before strength training..

Work out all major muscle groups to avoid muscle imbalances which could lead to future injuries. Here is a list of the major muscle groups with sample exercises for each:

• Chest: bench press, chest press machine, pushups
• Back: seated row machine, lat pulldowns
• Shoulders: overhead press, lateral raise, front raise
• Biceps: bicep curls, hammer curls
• Triceps: tricep extensions, dips, kickbacks
• Quadriceps: Squats, lunges, leg extension and leg press machines
• Hamstrings: deadlifts, lunges, leg curl machine
• Calves: calf raises
• Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets. Rest about 30 seconds between sets.

Exhale on the exertion (the push) and inhale on the release to keep your blood pressure down.

Perform the reps at a slow speed. The exertion should be a 1-2 count. The release should be a 1-2-3-4 count.

Keep your spine straight, head up and abs tight for each exercise.

Focus on the muscle group you’re working. If you feel a different muscle group working you may be lifting excessive weight.

Don’t lift heavier weights than you’re ready for just because someone you want to impress is watching.

Lighter is better while developing proper form. Improper form and heavy weight can put extra stress on the joints.

Expect to feel a slight soreness during muscle recovery (1-2 days).

Muscles need a day to recover. Don't work out the same muscle groups two days in a row.

 

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