If you're considering a supplement, follow these guidelines: Stick to products made by known, larger companies. "If you can find a manufacturer that is larger and more well established, you're going to be better off," says attorney Tim Blood, who works on supplement lawsuits. Look for a seal from NSF International or the Natural Products Association, which indicates that the product has been tested for safety and potency and that the ingredients listed are in the product. (The NSF Certified for Sport app lists supplements that passed safety testing.)
Grab a bar with an overhand grip that's just beyond shoulder width and hold it on the tops of your shoulders. Raise your upper arms so they're parallel to the floor and let the bar roll back so it's resting on your fingers, not your palms. Stand with your feet shoulder-width apart and your back straight [A]. Without changing the position of your arms, lower your body until your thighs are at least parallel to the floor [B]. Then push back up to the starting position. Do three sets of six to eight repetitions, resting 90 seconds after each set.