1. 3x per week, full-body, is a solid approach for most people
  2. Throw in a day (or two) of interval based training and you’re golden.
  3. Please don’t skip your soft tissue or mobility work.
  4. Walking shouldn’t be considered exercise.  It’s called life.
  5. How much weight should you use?  If you can easily hit all your reps, bump the weight up 5-10 lbs.  It’s not rocket science.  And for all the ladies out there no, you won’t get big a bulky.  Stop thinking you’re going to turn into Arnold Schwarzenegger in a week.
  6. Just to mix it up a bit, save “bench day” for any day other than Monday. Trust me, the world won’t end.
  7. Training sessions should be no longer than 45-60 minutes
  8. The bulk of your exercises should be barbell and dumbbell based.
  9. If you can’t perform at least five bodyweight chin-ups (man or woman), you have no business performing 46 sets of bicep curls.
  10. Do some push-ups (or TRX rows) instead.
  11. Focus on compound movements that force you to integrate the entire body: squat, deadlift, chin-ups, bench press, military press, lunge variation, row, etc.
  12. Step away from the Smith machine.
  13. Stress QUALITY over quantity.