If toning and building muscle strength is your goal, the secret to consistent results through resistance training is to carefully tweak the exercises and progressively overload your routine.

You might do this by increasing the angle of the movement, concentrating on the eccentric range of the motion instead of the concentric, adjusting the weight, altering your repetitions or sets or mixing up the tempo of the movement.

Consider a weekly split workout where different muscle groups are targeted on different days. Just note, before you rush ahead and change everything in one mad moment, stick to the rules and only change one of these training stimuli at a time. This will allow your body to focus on that specific adaptation and pave the way for greater range of improvement in the future.

Browse our essential guide to weight lifting or use our handy online calculators.

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