Weight training do's

When you're weight training, do:

• Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.

  For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

• Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks.

  If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

• Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
• Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms.
• Add strength training in your fitness routine. The U.S. Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.
• Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, work your arms and shoulders on Monday, your legs on Tuesday, and so on.