WARM UP and COOL DOWN:
Most workout-related injuries can be avoided by proper
warm-up and cool-down. Your muscles need a 5 to 15 minute warm-up as well as a brief cool-down. This is true for all weight training workouts!

START AT THE APPROPRIATE LEVEL:
If you begin weight training at high levels you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you.If you cannot lift the weight your working with 12 times with proper form, the weight is too heavy.Don’t choose a very light weight; the last 2-3 repetitions of your set should be difficult.

GOOD TRAINING TECHNIQUE:
To get the most out of weight training and to reduce the chance of injury, use proper lifting techniques.These include working with your muscles through their full range of motion (Not locking out any joints), lifting at a speed at which you can control the weight and easily stop if necessary, and maintaining good posture.

FOCUS ON LARGE MUSCLES FIRST:
You should work your large muscle groups first-your chest, back, and legs before you exercise your biceps, triceps and smaller muscle groups. Because our bodies naturally recruit
large muscle fibers first, these muscles will be the first to fatigue.

TRY TO PROGRESS GRADUALLY:
Increase reps before increasing resistance. Reduce rest interval between sets to increase workload.

BREATHE CORRECTLY:
Exhale at the moment of highest effort.

CHALLENGE YOUR MUSCLES:
All weight training should begin progressively, using increases in weight until your goals are reached.Then, change your workout to include increased reps with lowered weights at the end of a set, change the order of exercise, or add sets, etc., to reach new goals. (workouts should change about every 6-weeks).

GIVE YOUR MUSCLES and MIND A REST:
You’ll get the most out of your training if you give your muscles at least 48 hours rest between
weight training workouts to recover and rebuild.