While weight training is commonly associated with bodybuilders and athletes, it’s an important part of any well-rounded exercise program. As cardio workouts burn fat and promote heart health, weight training tones the muscles so they stay firm and strong instead. If you’re embarking on a weight training regimen, keep these tips in mind for continued success.

Do:

Practice with the correct form.

Work with a personal trainer to learn correct lifting techniques. Incorrect lifting not only affects results, but it can also increase your risk of injury. Choose weights you can lift without serious strain 12 to 15 times, and decrease either the weight amount or repetition number if you struggle with your form. Focus on your full range of motion with every rep and use compound rather than isolation exercises that promote optimal motor neuron and muscle fiber recruitment.

Challenge yourself and breathe deeply.

Breathe deeply to increase each workout’s effectiveness and prevent issues such as high blood pressure and larger problems such as Valsalva Maneuver, which closes nose and throat passages and decreases blood flow to the heart. Exhale as you lift the weights and inhale as you lower them instead of holding your breath.

Also, remember to change your weight training workouts as you go to challenge your body and prevent exercise plateaus. If your body gets too used to a particular exercise, it will no longer be as effective.

Don’t:

Forget about rest days.

Never work the same muscles day after day. Weight lifting creates tiny tears in your muscles that need time to rebuild as stronger, bigger versions. Focus on different muscle groups each day, such as your glutes on Monday and your biceps on Tuesday. Also, try alternating between weight training and cardiovascular workouts, so your body doesn’t get used to a certain routine.

Ignore pain signals.

Don’t bypass pain signals, as they can indicate an issue. Working out even when you are in pain can cause serious muscle fatigue and injuries. Rest painful muscles and make changes such as using fewer weights so you don’t burn out.

Give your weight training efforts a boost at Jeff’s Quest Health Club, the full-service fitness center serving Northern Bergen County, NJ. The family-owned, state-of-the-art gym offers group yoga and spin classes as well as personal trainers ready to help you look and feel your best. The center includes a luxurious locker room and a steam and sauna room. Call (201) 462-3030 today to start your free three-day membership or visit the gym online for class schedules. Like the Facebook page for additional tips and call The Fountain Spa at (201) 327-5155 to book post-workout services such as massages.