1. Warm up with an aerobic exercise for 5-10 minutes.
2. Stretch for 5-10 minutes after each session. Keeps you flexible. You’ll avoid soreness. Reduces your risk of injury.
3. Take 2 seconds to lift a weight and 4 seconds to lower it. Do each rep slowly so that you feel the entire move. Keep gravity from accelerating the speed of you lowering the weight.
4. Pause between your lifting and lowering of the weight. Focus on the muscle.
Keep your breathing even and smooth. Holding your breath can raise your blood pressure. Exhale when you exert effort. Inhale when you lower or release.
5. Flex the muscle you’re working. It’s important to not clench your fists or tighten your face.
6. Keep your elbows and knees slightly bent. Don’t bend your back.
7. Keep your eyes open will help you maintain your balance. Sometimes it helps to focus on something in the distance.
8. Use a spotter if you are doing heavy free weights.
9. Pause 1-3 minutes between sets to let your muscles recover.
10. Stop if you feel pain!
11. If your heart rate is more than 100 beats per minute after your routine, cool down by walking or slowly pedaling a stationary bike until your heart rate slows.
12. Wait at least 48 hours between sessions to give your muscles time to rebuild.
13. Strength train the same muscles no more than 3 times a week.
14. Getting enough sleep will help your muscles rebuild.
REMEMBER: How you lift the pounds is more important than how many pounds you lift.
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