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Step 1
Adhere to the theory of "progressive overload," which means you need to produce fatigue in the muscles after 10 or 12 repetitions. When you reach a point of easily doing 10 or 12 repetitions, you increase the weight you lift, thereby once again producing fatigue in your muscles.
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Step 2
Use both free weights and machines during your program. Machines make lifting easier at a starting point. If your legs need rehabilitation, you need to start out with machine weights, and then gradually perform similar exercises like the leg press with free weights. Again, you look for producing that fatigue point in your muscles.
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Step 3
Substitute exercise tubing for machines and free weights. This tubing helps build muscle tone and strength while still progressively building the muscles. Simply tie the tubing to a door knob with the door shut tightly. For example, use the tube to work your shoulders with an overhead pull, doing at least 15 to 20 repetitions.
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Step 4
Try progressive resistance exercises using only your body weight. Exercises like sit-ups, lunges, squats, push-ups and chin-ups strengthen your body as well. Start out with performing an exercise like chin-ups. At first you might only do five before fatigues, but keep at it until you do 10 until fatigued. Obviously, progressive resistance occurs with these exercises.
