Although your body appears to be unchanging, it is always in a constant state of flux. Body protein is constantly being regenerated as old cells die and new ones replace them. Quantum physics has proven that 98% of the atoms in your body are replaced within one year. Every three months your body produces an entirely new skeleton. Every six weeks all the cells in your liver have been replaced. You have a new stomach lining every five days. Every month you produce an entirely new skin as new cells underneath replace dead ones that shed on the surface.

The proteins in your muscles are continually turned over as muscle is broken down and new tissue is produced. So if your body is constantly working to try to keep as fresh as possible then proper weight bearing exercise can only help in this endeavor as it contributes to keeping muscle, bone and other internal functions working their best. Here is what you need to know to put together a good, sound weight training program.

1. You have to do between 6-12 repetitions for your muscles to grow and the last 2-3 should be challenging.
2. You have to do between 2-4 sets per exercise for each muscle group to properly fatigue the muscles
3. Take a 1-2 minute rest between each set to restore enough energy to do the next set.
4. Change your workout every 3-4 weeks as your muscles will adapt to the same routine.
5. You will create more muscle mass by training 1or 2 muscle groups per session rather than training them all together.
6. Never train the same muscle groups two days in a row. Give your muscles at least a full day of rest.
7. Keep your sessions between 30minutes to an hour in length. Overtraining will not be productive training.
8. Always use good form and technique during your training.

If you keep these training guidelines in mind when you are putting together your weight training program you will be well on your way to productive, safe and fun workouts that you will be able to enjoy for years to come.