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•Do one set of each exercise (two if the exercise works only one side of the body at a time). You can increase to two (or four) sets of each exercise as your progress.
•Train at threshold: Follow the eight/twelve rule. For each exercise, choose a weight light enough that you can lift it eight times in the given exercise, but heavy enough that you can’t lift it more than twelve times.
•Start by doing only the exercises in Part 1. Add those in Part 2 after a month—or earlier if you’re comfortable with the first workout.
•Do not lock your legs or arms. Straight legs and straight arms do not mean that they should be locked.
•Suck in your abdominals when doing all exercises. That will lead to a stronger midsection and better posture.
•Breathe. Exhale when you’re pushing or pulling the weight, and inhale when you’re releasing it back to the starting position.

Squats

Stand with your feet a little wider than shoulder width apart and with your hands by your side. Without curling your back, squat down to the point where your thighs are approximately parallel to the floor (or before that, if you have knee or lower-back pain). Pause, then rise up to the original standing position. Look forward throughout the movement. Breathe in on the way down; breathe out on the way up. When twelve repetitions feels too easy, you can add resistance by holding dumbbells or other low-weight objects at your sides.

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