Please share a tip on some do's and don'ts with regard to strength training.

To: To decrease the risk of injury, do not make it a contest to see how much weight you can lift at once.

Working: It's a myth that: working out hard, every day is best for maximum results.

Sets: Sets are important. Gains, quicker. Try 7/5/3 for fast gains. 10/7/5 for more definition.

Do: Do work out opposing groups on alternate days. If you do not, gains will be slower and injury high!

Start: Start with light weights and work up, don't push weight up faster than every 2 weeks to avoid injury.

Multiple: Multiple reps with lighter weights is safer.

Don't: Don't keep lifting a weight when you feel a pull in the muscle.

Always: Always stretch the muscles you plan to use and do a light overall warm-up.

Less: Less weight with more reps is better than more weight and less reps!

Work: Work with a personal trainer if possible, to make sure your form is correct.

Don't: Don't focus on how much weight is on the bar until you have spent time practicing the technique.

Building: Building muscles can help accelerate your metabolism.

Some: Some women think weight training will stretch their skin & make them flabby. This is wrong.

Don't: Don't work same muscle groups until 48 hours after heavy workout.

Always: Always use progressive increases with proper warmup and supervision. Do not ignore pain/weakness.

Working: Working out to build muscle, is not always the goal of training, being balanced builds better beauty.

Warm: Warm up/stretch before/after, group exercise/day one: chest/ biceps 2-back3-shouldertriceps4-legs.

Get: Get on a program set for you by a certified trainer. Don't try to do on your own until you are very familiar with it.

Do: Do learn proper techniques from a pro. Do optimize diet/protein intake. Don't cause joint pain.

More: More weights create more muscle mass. More repetitions create more muscle tone.

Personal: Personal program, persist, challenge yourself, day off after workout. Adequate h2o & protein.

Do: Do stretch and hydrate before and after. Don't use a hot-tub after.

Strength: Strength train every 2-3 days, muscles need time to recover in between workouts.

Myth:: Myth: women who use weights to work out bulk up quickly and look like a pro-wrestler.

Start: Start with light weights ; slowly increase weight and repetitions. Take it slow and avoid injury.

Dont: Do not exceed 80% of your max per exercise.

Never: Never compete by using larger weights, as risk of injury increases, if you push too hard.

Important : Over all strength is important but to many forget to work on their core.

Don't: Don't forget cardio training. Circuit traing is a great way to get both.

Start: Start with the same reps you did yesterday. Wait 2-5 minutes ; add 2-5 reps. Repeat daily.

Doing: Doing a hundred push-ups is impossible if you can't even do 10 now.

Slowly: Slowly increase weights and numbers of reps. Rest a day between intense workouts.

Strength: Strength training should be done on alternate days. It is important to supplement with nutrition.

Even: Even a glass of water, held by out stretched hand, is heavy, when held for three hours.

You: You will gain strength faster if you lift heavier weight for a lower number of repetitions.

Slow,: Slow, steady, and daily wins the race with strength training. Decreases chance of injury.

Choose: Choose a weight that you can do sets of 12 to 15 reps. Moving briskly between sets = aerobics.

Do: Do not use protein supplements; they stress the kidneys, and they do not build muscle.

Staying: Staying consistent with your workout cycle is better than overdoing it and taking weeks off.

To: To prevent injury, start a particular exercise with a light weight until your form is perfect.

A: A length of PVC pipe is a great inexpensive piece of equipment to practice your form for lifts.

Get: Get educated on proper technique before your start a strength training program.

Don't: Don't work the same muscle groups 2 days in a row; they need to rest 1 day to prevent injury.

Start: Start low wt:10 reps ea wt level. Rest 2 min.Repeat 3x. Wrk: upper body&lower body on alternate days.

LIMIT: Limit injuries: do your strength training after your aerobic exercise not the reverse!

Always: Always make sure to use proper technique to avoid injury.

Variability: Variability of strength training help stay motivated with a program and prevents plateaus.

Do: Do strength training but not by yourself. Get direction from a trainer first.

Rest: Rest at least 24 hrs between resistance training sessions.

No: No pain , no gain ... Is not a good rule of thumb.

Results: Results are never an accident, but require your focused effort & commitment to excellence.

Most: Most people mistakenly believe more weight is always most beneficial.

Sometimes: Sometimes more repetitions with less weight is more beneficial than less repetitions with more weigh.

Resistance: Resistance training 3 times per week can help mitigate sarcopenia, the loss of muscle with age.

Poor: Poor form on the barbell row movement could lead to an injury.

Start: Start slow and gradually increase the weight and duration of workouts to avoid overuse injuries.

Hang: Hang in there! keep goal in sight but some days you move forward, some days back, many days nothing!

Ignore: Start with small weights and work up; this is a marathon, not a sprint!

Ignore: Do not train the same muscles 2 days in a row. You need to skip a day.

Ignore: It's a myth that: steroids ; supplements are critical to getting stronger during strength training.

Ignore: Proper positioning is often more important than weight.

Ignore: If unsure about correct positioning, use a machine that helps you achieve it and avoid free weights.

Ignore: Repetitions for arms should be 12-15 before increasing weight or resistance.

Ignore: Negative lifting ( increased resistance on the relaxation phase) boosts max strength fast.

Ignore: Focus on less weight and more reps.

Ignore: Do strength training under proper supervision. Don't over do as it could cause permanent damage.

Ignore: Strength training is very individualistic. If you belong to a club, get advice there.

Ignore: The strongest folks do weight training, and start out with a coach or trainer if inexperienced.

Ignore: Strength training on its own cannot provide desired results. Need aerobics, rest, proper nutrition.

Ignore: If you are new to strength training, sign up for several sessions with a trainer at a reputable gym.

Ignore: Do not overdo strenght training when initiating training to reduce risk of seroius health injury.

Ignore: It's a myth that: taking very large amounts of protein supplements is healthy.

Ignore: Don't do it alone. A trained professional should be there because good form is key!

Ignore: Add progressively heavier weights and allow muscles to recover in order to repair and grow.

Ignore: Do go slowly and allow muscles to adapt and grow. Don't rely heavily on supplements for a shortcut.

Start: Start slow, move forward, even slower. Lift a calf, till it grows, and you will carry a bull one day.

Ignore: Don't overdo it when you first begin strength training.

Ignore: Recovery is key, as is clean living. Watch out for gimmicks and overtraining.