Build Muscle by Strength Training

Program Description
The definition of strength training, according to the American Council on Exercise, is the process of working muscles with progressively heavier resistance. There are many benefits to strength training, including increased strength, enhanced physical appearance, increased metabolism and a reduced risk of injury.

Actions
1. Visit your doctor before beginning any exercise program.

2. Stretch prior to exercising.

3. Select one exercise for each major muscle group.

4. Start working larger muscles first.

5. Lift at a controlled, slow pace.

6. Complete 1 to 3 sets.

7. Complete 8 to 12 repetitions with 70 to 80 percent of maximum resistance.

8. When you can complete 12 repetitions comfortably, increase resistance by 5 percent.

9. Stretch at the completion of the program.

10. Think about hiring a certified personal trainer to learn proper form and program design.