Basic Rules in Strength Training (or Bodyworks)

Here are eight basic rules to follow in strength training:

• Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using free weights. Even then, go for lightest weight first.
• Work out with weights about three times a week. Avoid weight training on back-to-back days.
• Warm up for 5–10 minutes before each session.
• Stretch the muscles you plan to strengthen before each weight training session.
• Spend no more than 40 minutes lifting the weight to avoid fatigue or boredom.
• Work more reps; avoid maximum lifts.
• Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back. Do not hesitate to yell for help from your instructor if you are not sure what she is talking about.
• Cool down for 5–10 minutes after each session, stretching the muscles you worked out.
• Don't forget to breath

Don't rely on Bodyworks as your only form of exercise. You still need to get your heart and lungs working harder by doing some kind of additional aerobic exercise for a minimum of 20–30 minutes per session. Doctors recommend an hour a day of moderate to vigorous activity — so on days when you're not lifting weights, you may want to get more aerobic activity. Seribadan's Step Aerobics & Rhythm Aerobics classes are perfect for this.

Strength training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury. Just a few short sessions a week will really pay off — besides better muscle tone and definition, you may find that you have more energy and focus in both personal life and your career.