Start Strength Training for Good Health

When just starting out, aim to do one set of eight to 12 repetitions (called reps) of each exercise. With strength training, you work to a level of fatigue at the end of each set. If you can only do six reps, you may need a lighter weight. If you easily reach 13 reps, it is time to use a heavier weight.

As you become accustomed to the exercises, build to doing two sets of each exercise, twice a week. With proficiency, you'll still be able to complete a session in about 10 minutes. You may even add a third session during the week, but allow at least a day's rest between them.

For strength training to be effective, Hewitt says, you need to do it regularly, with no more than three days between sessions or the benefits begin to wear off. When traveling, he advises doing the exercises in a hotel room, using a laptop computer or briefcase. If they are too light, add the room's phone directory or Bible for additional weight.

"Strength work and exercise in general are kind of like investing," he says. "A little bit every week is far better than a lot once in a while."