Lifting weights is a part of an exercise routine that helps to strengthen muscles and joints. As people age, muscle is lost, and if steps are not taken to slow this decline the muscle is replaced by fat. In addition, the joints themselves become weaker and more prone to injury.

Weight training helps to replace this muscle loss and improves overall fitness. A person with a good muscular fitness can work harder and for longer without getting tired. When a person lifts weights, he or she is using the muscles to work against the extra fat in the body, and this is known as resistance. The muscles work harder than normal which helps strengthen them.

Strength training should be done under guidance of an expert; otherwise it could lead to a serious injury. The following safety tips will help in avoiding serious injuries.

• Consult your physician: As with any exercise program, it is wise to consult your primary care physician before beginning your strength training program. It is especially important if you take medications for your heart or blood pressure, have heart or joint problems, or experience dizziness or chest pain with exertion.

• Find a knowledgeable instructor: A personal trainer can greatly enhance the effectiveness and safety of strength training. You can locate an instructor by contacting a local gym or your area’s Recreational Department.

• Setting goals: An instructor can help you establish your weight training goals, including how often and long you should work out each week and which specific exercises you are going to do. Beginners should train three times a week for a duration of 20 minutes to an hour. A more advanced student should train three to four times a week for 30 to 40 minute periods.

• Age: Weight training should not be done by anyone younger than15. Below 15, the body’s bones and joints are not mature enough for the strain of weight training. Children who start weight training earlier than 15 are at risk for bone injuries that could lead to stunted growth.

• Warm up and cool down: Always warm up before lifting weights. A good warm up includes stretching exercises, jogging, and calisthenics. Begin lifting by using small weights and gradually increasing to heavier weights. When finished, stretching is also good as a cool down.

Choose a weight that you can lift comfortably. Lifting the weight 12 to 15 times per session can help build muscle strength. Increase the weight gradually as the muscle strength improves.

Be sure to exercise the right form to prevent serious injury. After exercising you should be able to replace the weights on the rack. If you are unable to, then you are either lifting too much weight or doing too many repetitions.

Remember to breathe out while lifting the weight and breathe in while lowering the weight. If you hold your breath while exercising it can lead to a dangerous increase in blood pressure and/or cause you to pass out.

It is important to exercise all the muscles of the chest, abdomen, legs, arms, back, and shoulders to get a balanced workout. In any given workout, you want to use both the “flexor” muscles as well as the opposing “extensor” muscles to ensure even development around a joint. Plan to exercise a specific set of muscles each day so that in a week all the muscles are covered.

Drink water before, during, and after exercising. It is very important to remain hydrated.

Finally, it is very important to have a “spotter” with you when lifting free weights over your body (such as bench pressing and military pressing); they can prevent serious injury and/or death by preventing the free weights from falling onto you if you suddenly pass out or are otherwise unable to keep the weights lifted above you.

• Never skip the warm up of 5 to 10 minutes; muscles are less prone to injury if they are warmed up.

• Do not over exercise. Weights should be moved slowly without hurrying. Over exercising does more harm than good to the muscles.

• Pain should not be felt while lifting. If you feel pain, stop working out and wait a few days before resuming.

• Do not workout barefoot; wearing shoes while lifting weights is very important. Good traction can prevent slipping.