Building strong muscles is about far more than looking good. Balance, metabolic stability and quality of life can all be enhanced through the development of a strong body. This week we will look at some of the common terms and their meanings as well as discuss ways to increase the opportunities to build strength training into our daily lives.

• Definitions. Sets and reps are common terms in strength training. “Reps” is short for “repetitions.” How many repetitions of a given exercise are completed in a row equals the number of reps. A set is a group of repetitions. For example, you might do three sets of fifteen reps of a specific exercise.

• Finding the right combination. Determining how much weight to use is an important first step in designing a strength training routine. Start with a lighter weight that you can easily maneuver without strain and without compromising posture and form. If after several reps, the weight feels too light or too heavy, try a different poundage. Once you select the weight, do enough reps to begin to feel slightly fatigued. Then rest or stretch briefly before completing a second or even a third set. As you become stronger, add more weight, reps, sets or all three.

• Combine and conquer. Joining movements that target both large and small muscle groups simultaneously can be an effective way of achieving a total body strength routine in less time. Try classic lower body movements such as squats and lunges combined with upper body exercises such as bicep curls, overhead presses and chest flys. Just remember to be aware of your form so that there is no strain on the knee joints or back.

• In the gym. Gyms and fitness clubs offer outstanding variety and quality equipment often otherwise out of reach for the home exerciser. In addition to resistance machines, most also offer classes and services such as personal trainer assistance to help you customize a routine based on your individual goals.

• In life. Strength training can happen anywhere and at almost any time. With or without weights, muscles are strengthened through the process of contraction. Try contracting and releasing various muscle groups throughout the day while sitting at your desk, standing in line, driving or climbing stairs. Hold each contraction for several seconds, extending the time as strength increases.