Start (and Stick to) a Strength Training Program in 2010

You want to go from flabby to fit in 2010, right? Who doesn't? But getting there doesn't have to require hours in the gym slinging heavy weights one muscle at a time. There is a new way to get strong and lean, and if you can commit 30 minutes three days a week, you will see your body transform into the machine it's meant to be. Here are five tips to help you get started:

1. Train Multiple Muscles at Once. Instead of training like a bodybuilder, train like an athlete. That means replacing single-joint exercises that isolate a particular muscle with functional exercises designed to work more muscles at once. The result? You'll minimize injuries and maximize fat-burning. For example, replace the traditional exercises on the left with the more functional ones on the right:

Bicep Curls : Bent-Over Rows
Bench Press : Push-Up
Leg Extension : Lunge or Step-Up
Shoulder Press : Chin-Up
Crunches : Plank

2. Work in Your Discomfort Zone. The human body can do more than you think it can. Too often, people pick up weights that are too light for them and wonder why they don't see results. Having said that, there is a fine line between lifting too much weight and too little, especially when you're just getting started. So, it's better to start conservatively, but the general rule is once you can do 12-15 reps easily, it's time to progress to the next level. For example, if you are doing bent-over rows, here is a nine week progression:

Weeks 1-3 : Three sets of 10 reps at 10 lbs.
Weeks 4-6: Four sets of 5 reps at 12 lbs.
Weeks 7-9: Three sets of 8 reps at 15 lbs.

3. Don't Ignore Any Muscles. If your goal is to strengthen your arms or flatten your abs, it can be tempting to focus on just those areas during your workouts. But, a solid strength training program requires work on your total body -- otherwise, you wind up with muscular imbalances that could result in injuries. Working supporting muscles will also help the areas you want to focus on. For example, if you are a runner and want stronger legs, it's important to work your entire core and upper body because your body draws on them for energy, stabilization and strength while running.

4. Focus on Natural Exercises. When starting a strength training program, the easiest way to get hurt -- or so sore you don't want to go back -- is to pick up a dumbbell or sit on a machine and begin pumping iron. Natural bodyweight exercises are a safer and more effective way to begin. They don't require much equipment, and they tend to work multiple muscles at once. For example, one basic routine could include:
10 minute run
5 chin-ups
10 lunges
15 push-ups
20 squats
30-second plank

Repeat entire set two to three times and you have yourself a total body strength training workout.

5. Have Fun. While strength training should not be easy, it can be fun. Adding variety to your routine, finding a workout partner and continuing to challenge yourself can keep you motivated -- and keep the results coming. Good luck!

To add a cardio component to your 2010 regimen, check out how to start (and stick to) a running program!