BOSTON -- If you haven't updated your exercise routine in a while, you have probably noticed that results are not coming as quickly or as visibly as they did in the beginning.

It may be time to increase the intensity of your workout. Here are a few guidelines to get the most out of every workout.

Make sure that you weight train with a day off in between each workout to allow your muscles rest and recovery before the next session.

In selecting the proper amount of weight for each exercise there are three important guidelines to consider:
Quality of movement is the most important factor. You need to be able to go through full range or comfortable range of motion.

You should be able to maintain perfect form and complete the recommended number of repetitions. If you are doing one-set training, then do 15 repetitions. If you are doing two to three sets, do 12 repetitions.

If you can do all of these things and feel that the last few reps are somewhat hard, then you have the right amount of weight. If it's too hard, select a lighter weight. If it is too easy you probably need more weight.

If you begin to feel very stiff, you may be doing too much, too fast and you do not need to add more repetitions. Start with one set for each major muscle group and perform 15 repetitions. That should take you 20 minutes and 10 minutes for stretching. Slowly progress to two sets and 12 reps and then to three sets and 12 reps.

Be sure to rotate your muscle groups or allow 60 to 90 seconds of rest in between sets if you do the same exercise three times in a row.

Another option is to add a stretch specific to the muscle group you just worked right after each exercise. This may help reduce stiffness.

Start with your large muscle groups and end with the small muscle groups.

The most important tip is to listen to your body. If anything hurts, stop the exercise, re-adjust your position and try it again. If it still feels uncomfortable then stop the exercise.

Ask a trainer in your gym to review your workout to see if you are doing too much too soon.