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You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. Avoid exercising the same muscles two days in a row. Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week. Add strength training in your fitness routine.Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms. Work all of your major muscles - including the abdomen, hips, legs, chest, back, shoulders and arms. Instead, breathe out as you lift the weight and breathe in as you lower the weight. You might be tempted to hold your breath while you're lifting weights. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you're unable to maintain good form, decrease the weight or the number of repetitions. The better your form, the better your results, and the less likely you are to hurt yourself. When lifting weights, move through the full range of motion in your joints.