Below, write your personal goals for resistance training. Then, list the 15 exercises you have selected to help you achieve your goals.

**Personal Goals for Resistance Training:** 1. Improve overall muscle strength and endurance.

2. Enhance body composition by increasing muscle mass and reducing body fat percentage.

3. Develop better postural support and reduce the risk of injury in daily activities.

4. Increase bone density to support skeletal health.

5. Improve athletic performance in specific sports.

6. Achieve better balance and flexibility.

7. Increase resting metabolic rate through muscle hypertrophy.

8. Improve psychological well-being and confidence.

**15 Selected Exercises to Achieve Goals:** 1. Squats - Strengthens the lower body and core, improves functional strength.

2. Deadlifts - Increases overall body strength, focusing on the back, glutes, and hamstrings.

3. Bench Press - Enhances upper body strength, particularly in chest, triceps, and shoulders.

4. Bent-over Rows - Targets the back muscles and improves posture.

5. Pull-ups/Chin-ups - Strengthens the back and biceps, and promotes upper body muscle balance.

6. Overhead Press - Develops shoulder muscles and upper body strength.

7. Lunges - Builds lower body strength and stability, targeting quadriceps and glutes.

8. Leg Press - Strengthens the quadriceps, hamstrings, and glutes.

9. Bicep Curls - Increases arm strength and muscle definition.

10. Triceps Dips - Strengthens and tones the triceps.

11. Leg Curls - Isolates the hamstrings and can improve muscle imbalances.

12. Calf Raises - Strengthens the calf muscles and improves ankle stability.

13. Abdominal Crunches - Focuses on core strength and muscle tone.

14. Planks - Enhances core stability and strength, engaging multiple muscle groups.

15. Russian Twists - Strengthens the obliques and helps improve rotational movement.

Remember, before starting any resistance training program, it's crucial to consider factors such as your cur