Now's the time of year to hit the gym harder. Weather is unpredictable. It's the transition season between winter and summer sports. If you're busy, these two exercises give the biggest bang for your buck.

The two essential exercises are the squat and the pull-up (or chin up). One works all the muscles in your lower body; the other works your upper body. The best part is, they can be done either with machines or free weights. If you haven't been doing a regular resistance program, start with machines. If you're a more advanced athlete, already in shape, use free weights.

It's best to start with the pull up, because that involves the smaller muscles of the arms, back and chest. Pull up machines also allow you to adjust the weight, so you'll be able to do the exercise even if you can't yet lift your whole body weight.

One confusing part: on many machines, the stack is not adjusted according to how much you want to LIFT. Instead, the pin is used to adjust the weight you want to take OFF the amount you lift. If, for example, you weigh 150 pounds but only want to lift about half of that, you put the pin in the "75" bar. The machine will take 75 pounds off the weight you're lifting.

There are two major variations in these machines. One allows you to stand and lift your entire body. The other makes you kneel on a padded plate. If you gym has both kinds, choose the standing version. It allows you to get a better stretch of the shoulder, upper back and core muscles.

Lower the stack adjustment each week so that you're lifting more of your body weight. If you want to build your strength quickly so you can do an advanced pull up without using a machine, try "negatives." This is when you START in the up position, with your chin at the level of the pull up bar, and slowly lower yourself. It's the "eccentric" part of the movement, when muscles are the most elongated. Negatives will build strength faster than gradually working your way up via a machine.

To make regular pull ups easier, bend your lower legs backwards and have a spotter hold your feet as you lift your body. But always remember, pull ups are an advanced exercise which puts a heavy burden on joints and muscles of the upper body. Stop immediately if you ever feel pain in a joint or tendon area.

Squats have been called the "king of exercises" because they work all the large muscles of the lower body, including the glutes and lower back, as well as much of the upper body. However, squats MUST be done with proper form, or they can cause injury. For many, it's best to start with the leg press. This is a machine where you push on a plate with your feet. The resistance of the plate is adjustable.

Practice proper form even while using machines. Shoulders should be back, chest up, and the spine tightened to stabilize it. Feet should be placed shoulder width apart, in the middle of the plate.

Good technique is even more important with free weights. Keep the spine straight with a slight arch in the lower back. Never bend over; that puts the entire weight of the bar on just a few vertebrae in the lower back - a sure path to injury.

Experienced lifters use a trick to keep the back in perfect alignment: they look up where the ceiling meets the wall. Remember to keep the shoulders back and the chest out. Inhale as you squat down, exhale as you rise up. Never let your knees wobble or buckle inward. If they do, lower the amount of weight you're lifting.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly. For the latest in adventure sports and physical conditioning, visit Adventure Sports Weekly at http://adventuresportsweekly.com

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