Weight training don'ts

Follow these tips to avoid common mistakes when you're weight training:

• Don't skip the warmup. Cold muscles are more prone to injury than warm muscles are. Before you lift weights, warm up with 5 to 10 minutes of brisk walking or other aerobic activity.
• Don't rush. Move the weight in a controlled way, without hurrying. When you take it slow, it helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.
• Don't overdo. For most people, completing one set of exercises to the point of fatigue is usually enough. More sets may take up extra time and lead to overload injury. But the number of sets that you perform can differ depending on your fitness goals.
• Don't ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
• Don't forget the right shoes. Wear shoes that protect your feet and provide good traction to keep you from slipping or injuring your feet while you're lifting weights.

Remember, the more you focus on proper technique, the more you'll get out of your weight training program.