Compound exercises are those that involve more than one muscle group at a time. A bicep curl will work just that - your biceps.

A bench press, on the other hand, will incorporate several of the major muscle groups in your back, chest, and arms throughout the up and down movements of the exercise. You'll gain more benefit with less repetition.

You may be female, but you aren't weak. Don't jump right for the lightest weights in the room. Start out light and gradually increase the weight you are using over time. You should be able to use a weight that allows you to complete an exercise without experiencing pain.

At the end, you should feel like you can't do another repetition in proper form. If the exercises get too easy, you may need to consider going up a pound or two. Again - lifting heavier weights will not make you bulky.

Cardiovascular training will still be an important part of your training regime, even after you start strength training. Instead of spending an hour on the treadmill, try alternating shorter and faster intervals with your different strength training exercises. Alternate between the two until your workout is complete.

The intense cardiovascular exercises will get your heart pumping and the strength training periods will work your muscles while you recover from your cardio intervals. By the time you're done, you'll be ready to burst through another sprint or stint on the bike.

There are dozens of great ways to work your abdominal (core) muscles and traditional crunches from a flat-on-your-back position are no longer viewed as optimal.

Planks, crunches done on a stabilizer ball, and even Pilates inspired exercises may give you much better results while working a full range of motion and without causing significant back pain or discomfort.

Your first thought upon stepping into the gym to start strength training should be, "I need a personal trainer." Period. End of statement. Do not try to lift weights without help, especially if you've never done so before in your life.

You don't need to commit to regular training sessions, but one or two will ensure you are comfortable enough with the machines, free weights, and even a few body weight exercises to train safely.

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