Preparing to begin a weight training program, you feel the same doubts anyone else feels. For one thing you don’t think you can apply the time. But on reflection, you realize that weight training might not take up as much time as you imagine. There is a way to build muscle without having to go through endless repetitions.

The Mayo Clinic, which has developed its own weight-training program, suggests that weight training essentially is a means to do strength training using weights for resistance. It is an opportunity to compel your muscles to work by challenging them to handle the resistance of the weights. Of course, there are as many ideas about the methods to force muscles to work as there are muscle groups. Most surround the notion of going to the gym and spending hours at the gym. But the most recent studies reveals that just one set of 12 repetitions with the appropriate weight can induce muscle growth just as efficiently as can three sets of the same exercise.

At the proper weight, you should be just barely able to finish the 12th repetition. In just 20 to 30 minutes, you can do a complete series of weight training exercises for your arms, shoulders, abdomen, chest, back and legs.

Starting out, you may find that you're able to lift only a few pounds. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, increase the weight by up to 10 percent at a time.

To give your muscles time to recover, rest one full day between exercising each specific muscle group. Many people choose to work the major muscle groups at a single session two or three times a week. If you’d rather lift weights every day, plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Lean muscle mass naturally decreases with age. If you don't do anything to replace the muscle loss, it’ll be replaced with fat. But weight training can help you reverse the trend — at any age. Studies show that weight training and other types of strength training can improve quality of life and the ability to complete daily tasks for adults even in their 80s and 90s. With healthier muscle mass, you’ll find yourself working longer and harder, you’ll have increased flexibility, improved bone density and you’ll be motivated to manage your weight better. 

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