If you're new to weight training, you'll want to bone up on weight lifting tips so you increase bulk and strength without injuring yourself. It's not unusual for a person to begin a weight lifting program with such zeal that they over-train and either injure herself or become so sore she gives up on weight training altogether. Avoid being that short-sighted person. Learn to weight train the right way and you'll see yourself gaining muscles and losing fat steadily and surely.
Start with an orientation
Sign up for a session with a personal trainer at the local gym so you can get a decent introduction to the proper use of the equipment. Most gyms offer a free orientation program where you will learn to use the weight machines, equipment in the free weights room and the cardio machines. If you have the cash, sign up for a full month of weekly sessions with the trainer so you get comfortable with the equipment, your baseline lifting ability and your preferences.
Invest in your weight training program
You will need to do one of the following: sign up for a membership at a fitness center, invest in a great set of free weights, or buy a multi-functional home weight machine. You have to make an investment financially as well as an investment of your time if you hope to see a difference in your weight training program. How much you invest will depend on what kind of weight program you wish to pursue. Free weights are great for toning up at home; a membership at the gym will give you access to a wide range of equipment and expert advice; a home weight machine can provide all the challenge you will need to bulk up.
Keep it light, do it right
While you may be tempted to lift as much as you possibly can every time you work out, you need to keep your weights light enough that you can always maintain proper form. Lifting too much weight is the number one cause of injury during weight lifting sessions. An injury will stop you from lifting for weeks, sometimes even months, so it's worth it to keep the weights lighter and do more repetitions, always maintaining proper form.
Build up slowly, but keep building
The key to weight lifting is to continuously increase the amount of weight you lift. If you don't increase the amount of weight you lift, you won't build more muscle because your body adjusts to the challenge of that demand. Don't make big changes; incremental, tiny changes are best. Lift at one weight for a couple weeks, then increase the challenge slightly. Lift at the new weight for a couple weeks, then increase the challenge again.
Lift weights two to three times a week
Anything more than three times a week for one particular muscle group will make you prone to injury. Your muscles are torn down when you lift to muscle failure, so they need time to repair before you tear them down again. Anything less than two times a week, however, is not very effective. Aim for two to three times a week of lifting. If you want to lift more often, rotate which muscles groups you are challenging so you give your muscles a one to two day break before challenging them again.
 | Upper body strength isn't limited to gym addicts. Upper body weight lifting routines can deliver optimal results in just two to three workouts each week. |
 | If you want to streamline weight lifting into a straightforward program with quick results, consider power lifting. |
If you've been sidelined with an injury, you can learn what went wrong so as to prevent that injury from happening again. |
Weight lifting exercises that will leave your body impressively toned can be performed right in your own home. |
If you are going to lift weights, be sure you're doing it right. Proper weight lifting techniques will help you see results while preventing injury. |
