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Short on time?

Split your workouts. Some recent studies are showing that a split workout can burn more calories than one full workout. So if time´s an issue (Gee, there´s a thought!) try getting up 30 minutes earlier in the morning for a short-burst 15 minute workout, then steal another 15-20 minutes at lunch or in the evening.
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Perk your muscles up

Do supersets - exercises that work opposing body parts one right after the other, with NO rest in between. For example, do a set of bench presses, then IMMEDIATELY do a set of seated cable rows. This will perk your muscles up.
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Maintaining proper form

Never sacrifice proper form in order to lift heavier weight. Improper form can lead to sprain or injury, be slow and build your strength steadily.
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Benefit of strength training

Moderate weight training can increase a woman´s strength by 30 to 50 percent. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury.
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Working up the calves

To work your calves, not isometrically but still with minimal motion, stand with the front half of your feet on the bottom step of a staricase. Hold on for balance. Rise up on the balls of your feet and then let your heels drop below the level of the step.
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Supersets

Do supersets - exercises that work opposing body parts one right after the other, with NO rest in between. For example, do a set of bench presses, then IMMEDIATELY do a set of seated cable rows. This will perk your muscles up.
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Challenge your muscles

Challenge and stimulate your muscles by lifting heavier weights with fewer reps. You need to get your muscles to do more than they´re used to doing if you want them to "wake
up" and shape up. Be sure you´re using CORRECT FORM to prevent injury.
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Bicep curls

Biceps curls- "If you can lift 20 pounds but, cannot manage 25 pounds, enlist a workout partner to help you get over your plateau. Have your partner help you curl 25 pounds, and then return to the starting position by yourself. A trainer will describe this as getting help on the concentric contraction (shortening the muscle) and doing the eccentric contraction (lengthening the muscle) by yourself.
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Rest interegeral for strength benefits

Your body needs rest and recovery to get stronger, especially before and after a race and after intense weight workout. Hard weight workouts breakdown muscle fibers. Resting after a hard day workout builds back the muscle fibres bringing about an increases in strength. Pushing through a hard workout when your muscles are truly fatigued is not beneficial and can even cause injury.
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Looking for a strong abs

Make sure you do your abdominal exercises every day, even if it´s just for 5 minutes. Stay committed and you´ll see results!
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