Start with the legs...

This exercise works the front part of the thighs and is best done on a machine or a bench with a leg weight attachment. Starting position is as shown, and you simply push your feet up and forward until your legs are straight. Try to do 3 sets of 10 repetitions per set.

You'll feel more energy in your legs if you do this exercise, which works the back of the thigh area. Shown here is the midpoint position; the starting point is with your legs straight. Like quad lifts, a machine is your best bet for doing this exercise effectively. Go for 3 sets of 10 repetitions

Squats

If you have knee, hip or back problems, skip it. Two rules: (1) never bend knees to less than a 90 degree angle, and (2) your knees should never be in front of your toes. Although shown here with dumbbells, I suggest using a machine or at least with a squat rack, to help maintain proper form. Go for 3 sets of 8-12 reps per set.

Calf Raises

Shown here is the finishing position, standing on tiptoes. The starting point is with your heels as low as possible. Do this preferably on a step, or on the floor. Holding weights as in the photo make it more challenging but you can start with no weights. Do 15-20 of these per set, 3 sets.

I prefer machines for this exercise because it uses pretty heavy weights and I don't like the idea of balancing a heavy barbell over my pretty face. This shows the midpoint position, with arms extended. You'll feel this in the chest and triceps area. Go for 3 sets of 10 repetitions.

This exercise starts with your arms extended straight up, then you pull down the bar until it is about at collarbone level. This exercise works the upper back area. DO NOT pull the bar behind your head! Also, sit straight up as shown. Notice how happy Shari is in this picture. Getting fit isn't work - it should be fun!

This is a great mid-upper back exercise. One knee is on the bench and back is straight. Just let the weight straight down and then bring it up as shown.

This is a great chest exercise. Keep arms in a semi-straight position as shown. Avoid dropping your elbows lower than the bench - this photo shows perfect form.

When you strength train, take your time. Ideally, you should take about 1-1/2 to 2 seconds to get the weight up and 2 to 2-1/2 seconds to let it down. For a complete how-to discussion about strength training, read Getting Fit & Staying Fit In Your 40s, 50s and Beyond.

This is the midpoint for flyes - gently touch the weights as you bring them over your chest, as shown here.

Side Raises - Starting Position

This is a shoulder exercise - starting position is with weights at sides as shown. Then slowly raise weights to shoulder level as shown in the photo to the right. Do 3 sets of 10 repetitions each.

Side Raises - Midpoint Position

This is the midpoint of the side raise exercise. Note that the weights do not go higher than shoulder level.

This exercise works the shoulders. If you have shoulder problems, I would skip this one. Always use either a machine as shown, or if using free weights, a bench with a back support. Do 3 sets of 10 repetitions each.

If you want to firm up the back of the upper arms try this exercise. As you move the weights your elbows should not move, they should act like a hinge. Do 3 sets of 10 repetitions each.

Triceps Curl Midpoint Position (below)

A lot of people try to lift too much weight, at the expense of proper form. Lighter weights and proper form isolates the target muscles more effectively, so it gets better results. Even more important, good form helps prevent injuries.