Use common sense, listen to your body and follow these suggestions:
* Learn the correct posture and technique for each exercise and pay attention to form.
* Don`t lift more weight than you can handle. You should be able to maintain proper form and control the weight througout each repetition. When you graduate to a heavier weight, consider enlisting a spotter, a buddy who stands poised to help if your muscles give out.
* Adjust each machine to fit your body (ask a trainer to help).
* To protect you back, bend from your knees, not your waist, when lifting weights off a rack or the fall.

How long it take before I see results?

The answer depends on your genetics, your starting point and the type of exercise you perform.  Some people will see improvements in muscle strength or size right away; others won`t see significant changes for two months or longer. (keep in mind that muscles will be less visible in people with more body fatZ). Be patient. Even if you don`t look like Madonna right away, you`ll probably feel stronger and more energetic within a few weeks.

Should I chart my workouts in a training diary?

Keeping a daily workout log can do a lot to keep you motivated. It allows you to track your progress and can offer clues if you`re not getting desired results. You can either buy an official log at bookstore, or use plain notebook. Write in your diary daily (even when you don`t exercise), as follow:
* Note how much weight you lifted and how many sets and reps you perform for each move.
* For cardio, track your time (and/or miles) logged and how hard you pushed.
* Record how each workout made you feel: energetic? Exhilarated? Exhaused?
* Review your log every few weeks and ask: Are my workouts consistent? Am I pushing hard enough or maybe too hard? Am I doing a variety of workouts or always the same old thing?