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Weight lifting is the best resistance training, it improves our joints increase our density of bones and prevent osteoporosis, increase our muscles mass. There are many numbers of good book available of weight training, just remember when you get one of these manuals read it first and follow only the instruction. When you begin your resistance training program you need to follow a few basic guidelines.

1. Start with lightweight first to strengthen the ligaments tendons, and connective tissue around our joints. Which is the weakest link and most prone to injury and discomfort. Only after your joints has been stabilized and strengthen with several weeks of lightweight should you begin the serious body muscles building?
2. The quickest result, work with the biggest muscle first. Do some push up, for instances its like increasing our metabolism and a fat burner. You get also increase our muscles mass. Working with the biggest muscle group is the thighs, shoulder, butt and the chest-gives you more growth faster.
3. Use a perfect form. The idea is to work and strengthen the particulate muscles groups.
4. Don’t forget to recalculate and increase the proteins intake if you are originally determined it base on sedentary level of activity. To make maximal gains and minimize the potentials of injury.
5. To minimize growth hormones release, always perform your workouts on empty stomach. Don’t consume carbohydrate snacks the time on your workout.
6. Work to increase power, not just strength. Strength is how much you can lift; power is how fast you can lift it. Power is strength divide by time and a measurement of what our muscles can do. For instances you are doing four set up of ten repetitions with particular weight, perform it slowly and with perfect form. With subsequent workouts it increase our speed with the same weight until snapping that weight up briskly through all the sets then move to the higher weight and start again slowly and perfectly then work on increasing speed.