Top Tips: Weightlifting For Women

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You've been doing cardio for a while now, and are looking to add an edge to your training. Perhaps you want to tone up, lose weight, strengthen, or set yourself a personal challenge.

Whatever your reasons, a weight training program can get you the body and fitness you desire. While you should start a program with the help of a personal trainer or gym instructor, these weightlifting tips should give you a few ideas for getting started and avoid injury:

1. Always warm up

It's true of any exercise you must do a warm up before lifting weights. If not, you run the risk of damaging cold muscles.

So do a series of simple stretches based on the muscles you'll be targeting in your training. Or warm up with a short walk or jog on the treadmill, and do some light lunges or push-ups.

2. Have a plan

Know why you're working out. Whether you follow a custom program designed by your PT, or use an app or other program, you need to have a plan in place for your training.

Set some goals for your weight training, and take steps each session to achieve them.

3. Go heavy

Continuously lifting light weight isn't going to do much and will dramatically slow your progress. Get help if you need to load and lift heavy weights so it's hard work to get through your training. That's when you'll start to see results, fast.

4. Mix it up

Variety is the spice of life and essential to a successful weight training program. If you only do the same set of exercises each session, your body will get used to it and stall your progress. Ask your trainer for a few different programs to alternate each time.

5. Fix your form

It's incredibly important to adopt good form when lifting weights. Otherwise you risk injury, strain, and slower progress. Each exercise, you need to stand tall and square, look ahead, brace your abs, and keep your knees out. If you're unsure, ask a gym instructor or trainer.

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