Fitness

Strength training can help you tone your muscles and look better. With a regular strength training program, you can lower your body fat, increase bone strength, increase your lean muscle mass and burn calories more easily.

Strength training doesn't have to take as long as you might think. Do strength exercises for all the major muscle groups at least two times a week. But don't exercise the same muscle group two days in a row.

Major muscle groups include the shoulders, arms, chest, abdomen, back, hips and legs. Aim to do one set of each exercise. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they're not the only options.

You can do strength training with resistance bands, which don't cost much. Or you can even use your own body weight. Proper form is important to prevent injury and gain the most reward. With proper form, you'll see your strength and how long you can exercise, called stamina, get better over time.

• Aerobic exercise
• Sports nutrition