Weight-training and muscle-building requires hard work, dedication and smarts. In other words, it's not an easy task.

But the results are worth it. A strength training program will leave you feeling stronger, healthier and more energetic.

Here are some strategies you can follow to grow your muscles:

1. Remember, you can't fight genetics.

It's an unfortunate truth, no amount of weightlifting or bench presses will completely overcome your genetics. If your parents were sleight of frame, you probably will be, too. This doesn't mean that you can't build your muscles. You'll just have to work extra hard and avoid unrealistic expectations.

2. You can't fight your metabolism, either

You may boast a fast metabolism. This is great for when you are trying to lose 10 pounds, but not so wonderful when you are trying to build muscle mass. That's because your body may be burning calories faster than you can consume them. Again, to build muscle, you'll have to work extra hard at your strength-training routine.

3. There is no such thing as a one-size-fits-all weight-training program

The strength-training routine that works perfectly for your neighbor, may provide no results for you. You'll have to experiment a bit with different weight training equipment or routines to find the program that works best for you.

4. You can overdo your time with the weights

W all know skipping strength-training workouts won't help you build muscle or lose weight. However, spending too much time in the gym or lifting free weights can actually slow your muscle growth, too. Your muscles need time to rest if they are to truly grow. This can't happen if you're always working them.

5. Combination exercises are the best

You might be tempted to take on strength-training exercises that target isolated muscle groups. The best way to grow muscle fast, though, is by incorporating more exercises that work multiple muscle groups at one time. These strength-training exercises work your body the hardest, and bring you results in the shortest amount of time.

6. You can't go wrong with free weights

Free weights are wonderful exercise tools. They help you quickly grow muscle, can assist you in losing 10 pounds rapidly and can boost your flexibility. In fact, free weights are a better alternative for beginners than are more complicated exercise machines and home gyms.

7. Pain, in moderation, is a sign that you're working

It's easy to fall into a routine when using weight-training equipment. You do the same exercises every day. You lift the same weights. But if you fall into this rut, your muscles will get used to your routine and stop responding to it. It's important to mix things up. This often means lifting heavier weights and boosting your repetitions. This might cause a bit of pain, but as long as it's bearable, you'll know you're working hard.

8. Exercising too long can slow your progress

You might think that the more time you spend on your weight-training sessions, the better. Actually, this isn't true. By working out for too long, you'll simply fatigue your muscles. Remember, your muscles need adequate rest to truly grow. Limit your time with weight-training equipment to 60 to 75 minutes at the most for the best results.

9. Building muscle, not jogging, is the best way to lose weight

Lifting weights and building muscle mass is the most effective way to lose weight. You can jog, run the treadmill or ride a stationary bike if you'd like. But none of these exercises are as effective as muscle-building in dropping pounds and losing fat.

10. Changing the way you eat is key

It's difficult to effectively build muscle if you're eating three big meals every day. Instead, eat smaller meals five to seven times a day, or every two to three hours. This will help your body build muscle, not fat. It will also keep hunger pains away. And avoiding hunger pains is the key to dropping weight.