1. Exercise R.O.M. - Always complete entire R.O.M. (range-of-motion) of a joint or limb with each resistive exercise. Use the same R.O.M. with the resistance that you are able to achieve without the resistance.
   
2. Exercise Speed - Raise the weight for a count of two and lower for a count of two. Lower the weight for a count of 4 or more for negatives. Remember slow and controlled tempo. Let your muscles do the work not momentum.
   
3. Breathing - Exhale during the exertional phase of the movement with each repetition. For example, when doing an overhead press you would want to exhale while raising the dumbbells overhead.
   
4. Recommended Repetitions - 10-15 repetitions is generally recommended for both muscular strength and endurance gains. Don't hesitate to increase the amount of resistance once you can perform 15 repetitions without any strain or decrease the resistance if you can't do 10.
   
5. Rest Interval - 60-90 seconds rest is recommended between each set of exercises, but may vary with fitness level and exercise intensity.
   
6. Rest Between Repetitions - Pause 1-2 seconds between each repetition if you are a beginner, have a chronic medical condition (ie. multiple sclerosis) or recently returning to exercise. This will prevent the onset of premature muscle fatigue.
   
7. Recommended Sets - 1-3 sets of each exercise is recommended per body part. The number of sets depends on your fitness level and goal. The higher the intensity, the less sets are required. Or for general fitness 1-2 sets should be appropriate.
   
8. Increasing Weightload - Increase the resistance by 2-5% (1-5 lbs) when deemed appropriate. This is usually when the final two pre-determined repetitions are performed with ease and relative muscular fatigue is not achieved.
   
9. Exercise Intensity - Attempt to achieve momentary muscle failure on each set. Remember: "Train, don't strain". Momentary muscle failure should be accomplished with good form. Don't compromise form for more repetitions.
   
10. Muscle Balance - Balance the muscle groups by completing equal amounts of sets and repetitions with opposing muscle groups. Start with large muscle groups and end with small muscle groups.

Terms used with resistive training:
Intensity - The level of effort expended on an exercise or routing. Intensity can be increased or decreased by altering the amount of resistance used, the number of sets and the number of repetitions performed.
Negatives - A training technique that employs an intentionally slow, downward movement of an exercise.
Repetition - An entire movement of a resistive exercise that is performed from beginning to end.
Rest Interval - The time allotted between each set of an exercise for resting. Decreasing the rest interval, as in circuit training, will increase the cardiovascular effect of a routine.
Routine - A schedule of exercises performed within a workout.
Set - An individual group of repetitions.
Spotter - A second person present during an exercise to help you past the sticking point &/or make sure you are safe and in control during all phases of the exercise.

by Carol Glasscock, MS,PT