Get the most out of your strength training routine.
Lift like you mean it.
If you can do the maximum number of suggested reps (usually 10-12) without feeling fatigued, add extra weight (10-15 percent at a time). If you can’t complete the minimum number of suggested reps (usually 8), reduce weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.
Balance your body.
To head off injuries, create a more symmetrical look and ensure you have strength for your favourite activities, do exercises for opposing muscle groups. During your weekly routines, if you work the quads, for example, do exercises for your hamstrings as well. The same applies for biceps and triceps, chest and back, and lower back and abs.
Mix it up.
According to a study published in the Journal of Strength and Conditioning Research, subjects who varied the number of sets and reps from workout to workout saw greater strength gains over 12 weeks than those who made monthly tweaks.
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[...] your workout routines count. You make them count by strength training your whole body three days a week. Focus on the big muscles: legs, chest, back, arms. The other [...]