- Do your homework. ST is complicated. You body has no option but to follow your brain so feed your brain a steady diet of good information. Work toward a rudimentary understanding of exercise physiology (muscle anatomy, kinesiology, etc.) It's your body and it's for life. It's worth the investment.
- Make your workout regimen goal-oriented.
- Take is slow...baby steps. It will take a few months to get used to the equipment, the routine, consolidate your neural drive (brain/muscle coordination), develop your exercise repertoire, work beyond the next day muscle soreness, etc.
- Train like a man. You have all the same muscles and you're better.
- Work slowly toward full muscle failure (paralysis) with every set. Eventually your purpose will be to create the most pain (burn) possible during each set to stimulate the greatest adaptation.
- Don't do more than one workout per muscle group per week. Stimulating growth (adaptation) does not take much time. However, muscle recovery does.
- Get a stopwatch and time your sets. Don't count reps. Record your data so you'll have a history. Eventually you'll need it. Keep your sets between 45-90 seconds be adjusting the resistance. Try to keep your reps smooth and between 10-20 seconds each. Follow the link below for a near perfect 12 minute high intensity ST workout on YouTube.
- Build your repertoire of exercises to about 50 so you'll not have to do the same exercise twice in the same workout.
- Use strict form until you've learned properly how to do otherwise.
- Use only good resources for information. Most websites provide a lot of questionable information and the web is awash in myth, lore, and misconceptions. There are very few good strength training websites. Research using your library or good books such as Body by Science.
- Make it for life. Whatever you manage to gain, you'll lose if you quit.
- Remember, strength is the max resistance you can move one time. Everything else is endurance. So, work to increase your one time max not your reps.
- Never compare yourself with others. Always work toward =your= genetic potential. www.youtube.com/watch?v=FVhhbC51_3k&featur
Good luck and good health!!