Strength training, otherwise known as weight training or resistance training, is quite different from the just-as-important stretching or aerobic exercises. No matter what your age or physical condition, strength training is recommended as part of a wise approach to fitness. Strength training involves activities performed while sitting or standing in one place, such as lifting the leg, bending the arm, or working the stomach muscles; it involves any movement you can repeat 8-10 times in a row that pushes a muscle or set of muscles to exhaustion. The resistance to movement may be from weights of different sizes, from gravity, or from daily work.

When lifestyles were more physical, the need for regular strength-training exercise was not recognized. Most people who are not performing heavy physical work throughout the day need at least 30 minutes of strength-producing exercise three times a week to remain active and healthy. Although some strength-training exercises can be recommended, using weights for resistance can be tricky. With good posture and form, most people can use the exercise examples below. Begin with 1 pound of weight and gradually add 1-pound increases in the amount of weight. You should be able to lift the weight easily the first seven times. If the movements are not easy to do, begin with 2 weeks of movement without weights, using gravity as the resistance. Increases should be made no more than once each week up to a maximum of 5 pounds total weight.

Heavier weights should be used under the guidance of fitness professionals and are not recommended for those under age 16.

A hospital-based rehabilitation program, a health club, or a "Y" may have an American College of Sports Medicine-certified professional (an exercise physiologist or specialist or a physical therapist) who is a resource for those needing individual guidance in strength training.

All strength training should be done in a slow, controlled manner to build strength. At first, repeat each movement 8-12 times for one set of exercises. After 6 weeks or so, you may repeat the set if your muscles don't feel exhausted.

Important points:

Use slow, controlled movement, with good posture and relaxed joints...no jerky movements...no "locked joints."

Do a maximum of four workouts each week... skip every other day.

Breathe in and out... your muscles, not you, should feel exhausted!

Do not increase weight more than once each week.

Lying-down, knees-bent, abdominal curl-ups:

No weights! But this one is vital for the abdominal muscles that support your stomach and low back.

Place your arms across your chest and raise shoulders off the floor using the stomach muscles. Relax slowly to the floor.

Standing or sitting strength exercises:

Hold lower upper arms level with the floor, with palms up, holding weights. Keep upper arms at the side, raising weights slowly to shoulders. Return to the start position slowly.

With arms at side and both hands holding weights, raise one arm above the head and return slowly to side without other movement of the body. Repeat with other arm.

Hold arms at side with both hands holding weights and palms facing back. Raise arms backwards as far as comfortable.

Hold weights in each hand, touching the middle of the chest. Push one arm out straight at chest height and return. Repeat with other arm.

Hold weights in both hands at shoulder height and raise both arms overhead. Return to shoulder height slowly.

Standing strength exercises:

With arms at side and both hands holding weights, raise body on tiptoe and hold.

Return heels to floor slowly.

Without weights and holding onto wall or chair for balance, lower hips into a squatting position.

1 Plan One: Flexibility

2 Plan Two: Strength

3 Plan three: Endurance