Tight, toned bodies glistening with sweat, loud, guttural grunts of exertion and a whole bunch of equipment you haven’t a clue how to use.

S&M sex dungeon? Not quite. Welcome to the weight room at your local gym!

If you’ve just started hitting the health club, the weight room is perhaps the most intimidating area to tackle. With its complex contraptions and bevy of buff bodies, you may be tempted to avoid the lifting area altogether. But before you limit yourself to the cardio equipment, consider this: building lean muscle tissue boosts your resting metabolism (read: turns you into a lean, mean, fat-burning machine!)

Unlike a quick stint on the treadmill, regular lifting sessions will have you burning extra calories, even while you sleep! So kick your insecurities to the curb, head to the weight room and get ready to get ripped!

Before diving into the world of weightlifting, you’ve got to have a plan. Setting clear goals and devising a routine to achieve them is key.

Begin by selecting two to three exercises for each muscle group that you want to target (the internet, fitness mags and gym staff can all be useful resources,) and establish a training cycle. I recommend a five-day cycle with three days of lifting and two days of rest, structured as follows:

Day 1- Chest, shoulders, triceps

Abs should be done every other day.

The next step is choosing your reps, sets and weights. This is perhaps the most confusing part of building a training plan, because it varies considerably depending on your goals.

If you’re looking to lose body fat and build muscle, select a weight that you can ONLY complete 10-12 repetitions and 1-3 sets with. (One for beginners and 2-3 for intermediate and advanced exercisers.) Allow 30 seconds to one minute of rest between sets and at least one day between workout sessions.

If your aim is pure muscle gain, you’ll want to use a weight that you can ONLY complete 6-8 repetitions and three sets with. Rest for 1-2 minutes between sets and allow three or more days between sessions. If you’re just starting out, give yourself a few weeks of basic conditioning before you attempt to lift with this degree of difficulty.

For general health and muscular endurance, a weight that allows you to ONLY complete 12-16 reps and 1-3 sets is ideal. Rest 20-30 seconds between sets and allow one day of rest between sessions.

Once you’ve established your plan of attack, you’re ready to pump iron!

Paying close attention to your form if you’re just getting started is key, as the most common weight training injuries are related to poor exercise technique. Proper execution in lifting is essential in order to reduce chances of injury and gain maximum results. Start with lighter weights and lift in front of a mirror until you’re confident you’ve mastered each exercise.

Breathing also plays a role in maintaining proper form. Focus on exhaling when lifting (contracting) and inhaling as you lower the weight. Generally, you should be following a 1-2-3 tempo going up and coming down.

The best advice I can offer if you’re serious about toning up is to always listen to your body. If you’re feeling weak, tired or nauseous, skip the gym that day and come back strong the next. A half-assed workout is a waste of time and energy.

Also, don’t skimp on sleep. A solid eight hours per night is necessary for muscle growth, because it is during this rest period that your muscles will repair themselves and finally grow.

Achieving and maintaining a toned bod all boils down to balance. Train hard, rest up, and before you know it you’ll be the sweaty, grunting, muscle-bound champion intimidating the newbies in the weight room!