• When performing a unilateral exercise (example: dumbbell bicep curls), work the weaker side first. If you're right handed, work the left arm first. Perform only as many reps as the weaker side can do - don't give in to the strong side and do an unbalanced number of reps.

• When beginning, perform exercises at least 2 days a week. Strength is gained during the recovery phase of your training.

• Warm up properly.  Do a quick 10 minutes on the treadmill or stationary bike to get your muscles ready to go. Stretching seems to be an individual thing - some people like to stretch, some say it does nothing for them - do what's comfortable for you.

• If possible, train with a buddy. In this case, peer pressure is a wonderful thing. A buddy can help get you to the gym on those days when you would talk yourself out of going if working out alone.

• Breathing is an important part of weight training.  Don't hold your breath when performing sets - it only makes you work harder in the long run.  Besides, your face will get really red and it'll look like your head's going to explode.

• Press through the weight with perfect form, keeping it focused on your target muscle.  When the weight is not controlled, your body wants to naturally shift it to other body parts to help lift the weight, but that negates much of the benefit of doing the exercise in the first place.

Wide Stance Squat:  with your feet slightly wider than shoulder width apart, perform squat sets going as

low as possible with perfect form.  Use a moderate to heavy weight.  Smith machines are ok to use with

this exercise but do not help to strengthen overall as does a free weight bar.

(5 sets of 5 reps)

Walking Dumbbell Lunges:  with a dumbbell in each hand, perform lunges while walking a straight line.  Keep 

your head up, your shoulders back and your back straight.  Increase the dumbbell weight as you progress.

(3 sets of 10 steps each foot)

Lying Hamstring Curl:  while lying on a designated leg curl machine, hook your heels under the roller pad and

curl your legs up to fully contract your hamstrings. Don't let your butt rise up off the pad, that is really hard

on your lower back! Slowly release the weight to the starting position.  (3 sets of 12 reps)

Be "explosive" on these sets - envision your explosive strength from your stance on the line.

Disclaimer:  These exercises and tips are posted only for your personal reference and are suggestions only.  All information on these pages is presented on an "as-is" basis and makes no representations or warranties of any kind. Pensacola Power Inc. and it's affiliates will be, in no way, held responsible for any injuries or accidents that occur while performing these suggested exercises.  As always, seek advise from a qualified medical professional before beginning a new fitness program.