The following tips are ideas on how to properly start a weight training regimen. They are not strict guidelines, each person is different, but they are suggestions on how to maximize the best results.

#1: Make a Plan, Set Reasonable Goals

Whether you are trying to lose weight, pump up your physique or just include it as part of your regular exercise routine, it is important to make a plan to determine what you want to get out of your weight lifting experience. Write it down or remember it mentally, the amount of weight you might want to lose, the target weight you would like to be able to lift, and any other goals you may have.

#2: Keep a Journal

This would be an ideal place to write down your goals as a constant reminder. It is important to make an entry each day that you workout. You can record what you did (type of weight lifting, on a machine or free weights), the number of repetitions, the weight amount and how long you spent lifting.

This is helpful to compare your progress as time goes by. This can help you to stay motivated because you will see improvement. If you have a point in time when you start to go downhill, do not give up. Just consider it as a slump that you can get out of.

#3: Be Sure to Stretch

The worst thing a person can do to their muscles is to not stretch before any type of physical activity. Most things need to warm-up before just taking off. For example, your car does not run at its best when you hop in it on a cold day and take off. The same goes for our bodies. You need to prepare it before you jump into your workout. Injury and cramping can result in lack of stretching or warming up.

Another great way to prepare before weight training is to do a small cardiovascular workout to get the muscles ready even more. Taking a short five to ten minute walk or jog is efficient.

#4: Start Slowly

It is a good idea to start slow whether you are in shape or not. If you have not been working with weights in quite a while, it is best to make a plan to work your way up gradually. If you start too heavily, you can injure yourself. Having an injury will prevent more weight lifting in the future.

#5: Rest Between Sets

This is especially important for beginners. You do not want your muscles to get burnt out because you were trying to hurry and get as many weight lifting exercises done in the smallest amount of time. It may seem like you are unstoppable at the time, but the next morning you will feel the pain.

#6: Get Plenty of Sleep

It is difficult to push yourself to exercise when you are already tired. Exercise can contribute to fatigue, so it is best to not be tired when you start, otherwise the results you hoped for will not be there.

#7: Eating Right

Do not skip meals after working out because that is when your body is most hungry. It will not help weight loss or muscle building, it will only have negative effects on your body. The other negative effects will also come from eating the wrong types of foods after completing your weight training. Fatty foods will also take their toll on your body.

#8: Try an Intensity Change

Once you are accustomed to your weight training, try increasing your repetitions or weight. But do so gradually, that way you are still not at risk for injury.

#9: Take Some Time Off

Take one week off, every once in a while from weight training. Only do one week at a time though. It is a good idea to give your muscles some rest. Be sure that you continue to get another form of exercise in the meantime. Run, walk, play sports, do something to keep your muscles conditioned without lifting.

#10: Keep It Up!

In order to see the best results you must be diligent. If you take more than one week off at a time or if you are not consistently keeping up with your plan it may take longer to reach your goal and will be more difficult too. If you do not continue to use the muscles that you conditioned, they will go right back to the way they were before you began.

Get a jump start on your personal weight loss program today.

Sources:
http://www.mayoclinic.com/health/strength-training/HQ01710
http://www.mayoclinic.com/health/weight-training/HQ01627
http://www.bodybuilding.com/fun/mdlabs1.htm
http://www.webmd.com/fitness-exercise/features/weight_training_basics