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Dear Alissa,

Yes, but not painful exhaustion.  Start with just the right amount of weight.  That is the amount you can lift 10-12 times, and cannot lift it another time.  The weight can be machine weights, free weights, or simply your own body weight.  Lift the weight slowly and carefully.  Lift that same weight every other day for 7-10 days and then either increase the weight by 1-2 pounds OR try doing a second set.  Why every other day?  Because it takes your body 48 hours to repair and reconstruct more strongly the muscles which you have asked to do more work.  It is probably better for the long-term strength gains of those muscles not to use NSAIDS (advil, ibuprofen and the like) to relieve soreness, as there is evidence that this mild inflammatory response of your body is needed to stimulate the strengthening processes.  Go ahead and increase weight and repetitions slowly as long as you want.  Thanks for a great question.

George Dixon, MD