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Strength training isn't all about getting buff or big or ripped. It's all about proper development, balance and muscular fitness. (If you happen to get buff along the way, all the better!)

Check out the videos below, and let BL's personal trainers help you develop a well-rounded workout plan.

Trunk Flex	Rear Delt Row	One-Arm Lat Row
Biceps Flexion (Curl)	One-Leg Raise	One-Arm Shoulder Press
Chest Press	Triceps Extension	One-Leg Calf Extension
Narrow Squat	Wide Squat	Reverse Lunge

Here's a simple dumbbell-based program to get you started.

Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)

Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex

A few keys to remember:

· Progress gradually. Don't try to do too much too soon. Listen to your body. When you need a rest, rest.

· A solid program must train both the upper and lower body.

· Know why you are performing each exercise. Set goals and lift weights because you want to, not because someone wants you to.

· Always breathe during a repetition and go through a full range of motion.

· Always consult with your family doctor before beginning any new exercise program.

To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

Download a workout log here.

EVERETT AABERG
Everett has gained national recognition for his ability to develop highly respected and successful training programs. He is also a highly demanded presenter and consultant traveling nationally and internationally sharing his knowledge and experience in the fitness industry for numerous reputable organizations.

Everett is a national certifying instructor at the world-renown Cooper Institute. He has developed instructional videos, written countless articles, and is the author of "Biomechanically Correct," "Muscle Mechanics," "Resistance Training Instruction" and his latest book, "Strength, Speed and Power."

He was recently awarded the prestigious "IDEA International Personal Trainer of the Year" and has personally instructed and trained hundreds of clients, coaches, fitness instructors and personal trainers in resistance training for the past 15 years. His experience includes such honors as being a collegiate Academic All American in football, several state powerlifting championships and body building titles, including the NPC and AAU Mr. Colorado titles.

MYLES ARNOLD
Myles is a nationally certified personal trainer at Telos Fitness Center in Dallas, Tex., with certifications in advanced biomechanics and exercise techniques, resistance training and performance, among other disciplines. He holds a degree in Exercise Science from Slippery Rock University, where he was an offensive lineman on the football team.