by KEVIN BRACKENS

Starting a weight-training routine begins with setting your No. 1 goal. Is it fitness, weight loss, rehab, body building or athletic training?

Ask yourself, why do I want to start lifting weights? How much time do I have available to take care of myself? Do I have a support system? Do I need a personal trainer? How is my nutrition?

Also, when beginning any fitness program, it is wise to have a medical checkup first, especially if you are overweight, have high blood pressure or have been sedentary for a while. If you don't know much about weight training, consider hiring a personal trainer to help you set up your program.

Adjust your work load gradually. Once you can lift the set number of repetitions comfortably, increase the weight slightly, bearing in mind that you may not be able to do the same number of repetitions as before. Start off with a total body workout.

The following is a sample of a workout routine.

Warm-up session

Five to 10 minutes of walking on a treadmill or elliptical machine. Stretch for five minutes.

Workout routine

Machine chest press for 10-15 repetitions, pushing up (or forward) for a four count, hold one, and down (or back) for a four count. Ball crunch for 10- 20 repetitions going up for a four count, hold two, and down for a four count.

Machine pulldown for 10-15 repetitions, pulling down for a four count, hold one, and up for a four count. Ball crunch for 10- 20 repetitions going up for a four count, hold two, and down for a four count.

Machine leg press for 10-15 repetitions, pushing for a four count, hold one, and back for a four count. Ball crunch for 10-20 repetitions going up for a four count, hold two, and down for a four count.

Repeat all three exercises one to three times at a weight that allows you to complete the desired repetitions

Cool down

Five to 10 minutes of walking on a treadmill or elliptical machine. Stretch for five minutes.

Record the amount of repetitions and the sets and weights you can lift, with your key aim to be able to move on to a slightly harder program. Staying with the same program week in and week out will be only a maintenance program. In order to develop more strength or to become more fit, you will need to adjust your program.

A personal trainer can aid in all of the correct forms and techniques of each exercise. Injuries may occur if exercises are performed incorrectly.

Kevin Brackens is a personal trainer with Club 14 Fitness in Fernandina Beach.