SACRAMENTO, Calif. -- The 2004 Summer Olympics have some Americans all fired up and inspired to get in shape. Experts say a little bit of weight training can make you a lot better at your favorite sport.

The days of fearing that bulking up will get in the way of fitness are gone as athletes have become more informed, reported KCRA-TV in Sacramento.

Physical therapist Dan Quasius, from University of California-Davis Sports Medicine program, helps many fitness enthusiasts make the most of their workouts.

"Now, we're finding -- through research -- that everybody also wants to do muscle training because muscle training will help develop or help condition and work on burning calories," Quasius said. "I think so many people are fixated on getting on the scale and worried. 'Oh, have I lost 5 pounds?' Where you're better off saying, 'Have I gained lean muscle mass?"

Quasius said people who tailor their weight training a certain way could streamline their bodies so they gain strength without gaining size.

When you lift weights, you tear tiny fibers in your muscles, which is the point, the station reported. When muscles break down, they build back even stronger.

Safety is also important. So, experts recommend going to the doctor for a checkup first. Then ask a trainer, therapist or sports physician to construct a weightlifting plan for your needs.

"If they're not conditioned for it, they usually have quite a bit of a setback because the tissue can get irritated or damaged or too sore, and they're not performing," Quasius said.

But experts say it is never too late to start weight lifting.