By: MercyOne Fitness Staff
1. Warm Up
Do not begin your weight training workout without a proper warm-up routine. Even a 5-minute walk or jog will increase blood flow to your muscles to prepare to train. Don’t skip this step!
2. Increase the weight gradually
Start with lighter weights that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Increase the weight by 5 to 10 percent when you can easily complete those 3 sets.
3. Limit workout time to 45 minutes and take a rest day
This time frame is ideal for beginners as longer times may lead to burnout and muscle fatigue. Give your muscles time to recover with a rest day or two between workouts.
Need help starting a weight training regimen? We offer personal training at our facility. For more information about our facility, please visit the Member Services Desk.
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