Since, people are answering these questions. I'll answer my own question too.
I have been following a strength training program now since November 2010, and have amazing results.
The program that I'm following is 5x5 Stronglifts Beginner program from stronglifts.com
It's a training program that focuses on barbell exercises such as squat, military press, bench press, barbell row and deadlifts.
I train Mon, Wed, and Fri, and I also keep a log of my weight progression.
I now can squat 245 lbs for 5 reps of 5 sets
I can bench press 155 lbs for 5 reps of 5 sets
I can barbell row 135 lbs for 5 reps of 5 sets
I can deadlift 225 lbs 5 reps for 1 set
I'm currently stalling on my deadlift and bench press, so I might have to switch up to a more advance strength training program soon.