It may also help keep you motivated to set your sights on specific training challenges. For example, you may want to train for an upcoming 5K race or other athletic event.

A good trainer will show you which exercises will help you most, and will provide instruction on how to do them. Proper technique is critical. If you're not using the weights correctly you may get hurt, or you may just be wasting your time.

So when you use weights to build and strengthen your muscles, you may not notice immediate weight loss. But you will begin to notice that you lose inches - around your waist, hips, arms, and thighs.

It's important to acknowledge progress toward your goals. For example, tell yourself that if you go to the gym 12 times in the next three weeks you'll treat yourself to a massage. Just make sure the reward is something like a massage and not a milkshake.

Lots of people start exercising because a spouse or other person has told them they need to lose weight. But you'll only stick with it if it's your own goal, if it's something you're committed to.

It?s better to say, ?I?m going to go to the gym three days a week for the next three weeks,? than to say ?I?m going to lose 30 pounds in the next three months. It?s easier to see progress toward a short-term goal, and it?s not as intimidating.