How to add strength training to your fitness routine

A good starting point is one set of eight to 12 repetitions ("reps") for eight to 10 different exercises. Make sure your exercises are balanced between upper and lower body muscle groups.

Doing one set of each exercise is highly effective, doesn't take much time and helps keep you dedicated. Concentrate on technique and good body mechanics.

To increase your strength, start to raise the number of reps per set when you can do so comfortably. Then you can increase the number of sets or amount of weight. It may also become easier to decrease the amount of rest between sets or exercises. Talk to your doctor before you increase your activity level.

Basic routines

The American Council on Exercise advises a basic strength-training program that does not use any weights. This program may be a good starting point for healthy beginners and can help keep more experienced exercisers working out while away from home. The routine includes:

* Push-ups
* Crunches
* Pull-ups
* Squats and lunges
* Dips

This routine will benefit most major muscle groups, including:

* Chest and triceps (back of upper arm)
* Abdominals (stomach)
* Biceps (front part of the upper arm)
* Upper back
* Gluteal (buttock)
* Quadriceps (front of the thigh)
* Hamstring (back of the thigh)

As you advance and want to use weights, a group of exercises to consider may include:

* Bench press
* Lat pull down
* Overhead press
* Bicep curl
* Tricep pull down
* Squat
* Leg extension
* Leg curl
* Abdominal crunch