Physical Fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.      
...............President John Fitzgerald Kennedy

Physical activity plays an essential role in the quality of life because it increases energy and  promotes physical, mental and psychological well being as well as serving as preventive medicine. Health related fitness components include muscular endurance, muscular strength, cardio respiratory endurance, flexibility, and body composition.  Performance related fitness includes all the above along with power, agility, speed and balance.  As ISSA Fitness Trainers, we understand each fitness component with special attention being given to the components of strength fitness, cardiovascular fitness, flexibility and body composition. 

Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights. Consider basic weight training principles:

Learn proper technique. For best results, proper technique is essential. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as can three sets of the same exercise. So what's the proper weight? One that's heavy enough to tire your muscles after about 12 to 15 repetitions. You should be just barely able to finish the last repetition.

Start slowly. If you're a beginner, you may find that you're able to lift only a few pounds. That's OK. 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, gradually increase the weight.

Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on. For most people, short weight training sessions several times a week are more practical than are extended daily workouts