For those of you that are on a regular weight training program, tweak it a bit by periodizing. Every six to eight week period alter the amount of weight and repetitions of each exercise.

Here's how. Use light weight and do more repetitions the first couple weeks and by the sixth week increase the amount of weight and do fewer repetitions. See the chart below.

Weeks 1 and 2

Choose a weight that you can perform each exercise with good form 12 to 15 times.

Weeks 3 and 4

Choose a weight that you can perform each exercise with good form 8 to 12 times.

Weeks 5 and 6

Choose a weight you can do with good form eight times or lower.

The variety in Periodization allows you to achieve peak strength all year through, you will see results quickly, and maintain them over the long term by activating both your slow and fast twitch muscle fibers. It keeps you interested, and it's exciting because when you're done you feel like you've accomplished something by testing your personal limits.

Annette Herrick is a West Seattle physical trainer and can be reached at annette@fitnessforvitality.com