In this article: Weight lifting to do at home

Foreman: If you haven't been doing anything, then start with well-rounded resistance training that covers all the major muscle groups. Working out 30-45 minutes, three times a week, is more than enough. Also, check what your volleyball coach wants you to do. Volleyball is a team sport, and teams usually train together. As with any person and any sport, you want to stay generally fit and take care of your entire body. Also, this sport demands quick reactions. So make sure that you keep the greasy food out and that you are training not to lose weight, but to get in shape so the plays come easy.

Q: I'm 19 and a college student. My hectic schedule of classes and work makes it hard to exercise regularly and eat right. How can I reduce my body fat and get more muscular?
Marc Johnsen, Denver

Dr. Mitchell: Right now, you're establishing habits that will be with you for life. Regardless of how busy life gets, it's important to be on an activity program that will provide the health and longevity you want. Fortunately, the time requirement for basic exercise isn't that great. You need 20 minutes of aerobic exercise (jogging, cycling or swimming, for example) three days a week. This should be complemented by a light strength-training program twice a week. (Often, I'll have patients do dumbbell exercises for a few minutes after their aerobic session so they have to work out only three times a week altogether.) In addition to the physical benefits, regular exercise is a great stress reliever -- and it sounds as if, with your hectic schedule, you could use it.

Weight lifting to do at home
Side shoulder raise
Front shoulder raise
Upright row
Bicep curl
Bent-over shoulder raise
Tricep extension
Lunges
Calf raises
Supine fly Pullover

Talk to a trainer at a gym if you're unfamiliar with these exercises or want to improve your technique. If you don't have access to strength-training equipment, you can condition all the major muscles with inexpensive dumbbells.