by DJ Triplett

Created on: October 15, 2008   Last Updated: January 13, 2009

The human body is an amazing creation, but for most of us, we've failed to take the care we should have. There comes a time in just about everyone's life where we say, "Enough! I'm going to get into shape!"

Remember, it probably took several years to get into the poor shape you are in, so don't expect quick fitness returns. The key to beginning a weight training (also known as strength training) program is to lay a proper foundation. Whether you join a gym or buy the most common weight training tools, you have to have personal commitment, a plan, and a positive state of mind.

If you intend to work out at home, you need the following:

1. An area to work out in, clear of household junk and nay-sayers, preferably carpeted.

2. An inexpensive set of light barbells (you can also use exercise bands in the beginning.)

3. Workout gloves.

4. Weight bench.

5. Gym clothing or loose shorts and tee-shirt, and a pair of comfortable athletic shoes.

6. Notebook for notes and keeping progress records.

7. Depending upon your age and physical condition, a Doctor's checkup and approval for any exercise program.

Always begin your work out session with a warm up; march in place for at least five minutes, and do some gentle stretches. For women, there's an excellent book, Miriam Nelson's Strong Women Stay Young (Bantam Books) for reference. Once you understand what each exercise consists of, work out consistantly 3 times a week. For personal instruction, go to the local Y and ask a fitness specialist to show you how to complete each exercise properly.

After your warm up, begin your 20-to-30 minute strength training program, which consists of:

Bench flies (Chest (pectorals.)

Lateral raises (Shoulders (deltoids.)

Upright rows (Upper back (trapezius.)

Curl down, or negative sit-ups. (For midsection abdominals.)

Triceps extensions (Upper arms)

Curls (For biceps.)

Dumbbell squats (Works buttocks, quadriceps, and hamstrings.)

Heel raises and dips. ( For calf muscles, soleus and gastroc-nemius.)

Step-ups. (For buttocks, quadriceps, hamstrings, and calves.)

Complete a SET of 8 to 12 repetitions using enough weight that you begin to tire around the 8th or 9th rep. (When you can do 3 SETS and are not tired at this weight, you can increase the weight.)

Rest between SETS, doing THREE SETS of each exercise.

Work slowly through each set, not hurrying or stopping in between reps.

EXHALE as you LIFT, and INHALE as you LOWER the weights.

Do NOT arch your back!

If you feel PAIN, STOP!

Each exercise has a "counter exercise; work both arm exercises together; both leg exercises together, and stomach and back exercises together. Have a bottle of water handy to replace lost fluids.

COOL DOWN for 10 minutes following your work out by walking and stretching. NEVER sit immediately following exercise!

You can obtain all the equipment necessary to tone and improve your body for under $150.00. A regular exercise program can increase your metabolism, help you lose weight, tone your muscles, improve cholesterol levels, blood pressure, and improve bone density.

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