Weight Lifting Tips

By Kathryn Trim

When shopping for dumbbells, look for the perfect weight—one that lets you complete eight, but no more than 12, repetitions in good form. It is important to use weights heavy enough to exhaust your muscles. Many women start with 3- to 8-pound weights; men usually start with 15- to 20-pound weights. Add more weight as your strength increases.

Guidelines for weight lifting:

• Wear comfortable workout clothes and shoes with good support and traction.
• Warm up before lifting. A 10-minute walk prepares your body for a workout and helps prevent injuries.
• Begin your workout with the larger muscle groups, then move to smaller muscle groups.
• It is not how much weight you lift but how you lift. Exhale as you lift and inhale as you return to the starting position. You want to control the weight, not let the weight control you. Standing in front of a full-length mirror helps you see if you are doing the exercises correctly.
• After completing a set, wait one minute before starting the next set. Take several deep breaths while you wait.
• End each workout by stretching. When you lift weights, you are literally breaking down muscle. Then your body rebuilds that muscle, making the resulting muscle stronger—and sometimes tight and sore. Stretch until you feel some resistance from the muscle you are stretching and hold (do not bounce) for 10–30 seconds.
• Beginners and those with knee problems should first do squats without weights. Once knee strength has been built up, add weights.
• Schedule workouts on alternate days to give your muscles 24–48 hours to recover before the next one.