Use the following guidelines to get maximum benefits from strength training exercises:
Consult HAWC at MacDill AFB or a fitness trainer to help you set up a safe program and learn the proper form.  Make sure anyone who prescribes a strength-training program has a degree in exercise physiology or a recognized certification (such as from the American College of Sports Medicine or the American Council on Exercise). Plus, choose someone who has experience with strength training for people who aren't body builders.  Your program should focus on strengthening the major muscles in your arms, shoulders, chest, abdomen, back, buttocks and legs.
Always warm up with a brisk walk or ride on a stationary bike for five to ten minutes followed by stretching exercises.  Cool down with slow stretching exercises. Doing so will prevent injury and increase your flexibility.
Pay attention to form.  Ask your trainer to assess your form and give you tips for improving it.
Focus on the number of times you can lift a lighter weight rather than on lifting heavier weights.  When you can perform 1 to 2 sets of 15 repetitions with perfect form, increase the weight slightly (1 to 5 pounds).  Build up to 15 repetitions for each set before increasing the weight again.
Always lift slowly (4 to 6 seconds per repetition) to reduce momentum and risk of injury.  Don't let momentum or gravity do the work for you.
Exhale as you raise the weight.  Inhale again as you lower the weight.  Never hold your breath. (Counting lifts out loud is a good way to make sure you don't hold your breath.)
Don't push your muscles too hard.  Pain is a signal that you're working your muscles too hard.  Give your muscles 48 hours to recover between workouts.
Motivate yourself by keeping a log of your progress and working toward goals.

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