Rule No. 1

There's an old saying that says if it's worth doing, it's worth doing right. That can -- and does -- apply to many facets of training. But here's where it applies most -- form.

I learned this lesson yet again a little more than a week ago when I was doing squats. I went up in weight and on my third set got to the bottom of the movement and realized it was going to be tough going getting back up. So I panicked a bit and lost proper form in an effort to just get the weight up. I immediately felt it in my lower back, which I'd allowed to round.

Today I squatted for the first time since then. I paid attention to my form the entire time, starting the movement by sitting back, not bending my knees, keeping my shoulder blades together and stomach braced. And even though my back still has bothered me a bit in recent days, I was fine and felt great after the workout.

'The Body of a 30-Year-Old'

Sports Illustrated has a nice piece about the NHL's oldest player, Chris Chelios of the Detroit Red Wings. He's 45 but his trainer says he has the body of a 30-year-old. Here's a look at his workout.

Real Effort Creates Real Success

Why do so many people apparently think they can get results from half-assed efforts?

Last night at the gym I watched a trainer put a woman through sets of dumbbell bench presses. The woman had 9-pound dumbbells that she handled so easily she was able to have a conversation the entire time with her trainer.

Only when you put forth real effort, when you actually challenge your body, will you see results. It's then that your body responds -- and changes. Otherwise, what's the point?