Take the Weight-Training Safety Quiz

• High blood pressure
• Heart trouble
• Family history of early stroke or heart attack death
• Dizzy spells often
• Short of breath after mild exercise
• Arthritis or other bone or joint problems
• Severe muscle, ligament, or tendon problems
• Obesity

Include at least 1 exercise for each of these:

• Upper back
• Shoulders
• Chest
• Lower back
• Abdominals
• Front of arms (biceps)
• Back of arms (triceps)
• Buttocks
• Front of thighs (quadriceps)
• Back of thighs (hamstrings)
• Lower legs

You can do different exercises that work the same muscle groups on alternate workout days. To improve muscle strength, you should do at least 2 sessions a week that include exercises for all major muscle groups. To boost muscle endurance, you should do at least 3 sessions a week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all major muscle groups.