Strength training workouts and the options

Strength training workoutscan be done at home or in the gym.

Think about the options:

Body weight. Try push-ups, pull-ups, abdominal crunches and leg squats.

Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched.

Free weights. Barbells and dumbbells are classic strength training tools and chosen by many.

Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

When you have your dr's OK to begin a strength training workouts, start slowly and warm up with five to 10 minutes of stretching or gentle aerobic activity. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.

On the 12th repetition, you should be just barely able to finish the motion.When you're using the proper weight or amount of resistance, you can build and tone muscle just as effectively with a single set of 12 repetitions as you can with more sets of the same exercise.

To give your muscles time to recover, rest one full day between strength training workouts and between each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance.

Always remember if you feel pain stop. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength even if you're not in shape when you begin.