9 Basic Weight Training Tips

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September 23, 2012 by Imprint Fitness

  • Rest about 30-45 seconds between sets.


  • You should be lifting enough weight that you can ONLY complete the desired number of reps stated. You should be able to finish your last rep with difficulty but also with good form.

  • Always TRY for more reps than prescribed. If you can do 3+ reps over desired rep range for ALL sets, then it’s time to move up in weight on your next session.


  • To avoid plateaus, you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing the angle of the exercise and changing up the machine used, etc.


  • Rest days are just as important as workout days. Have at least 1 full rest day a week (that means no cardio).


  • Warm up with a light set of each exercise before going to heavier weights.


  • Lift, then lower the weight slowly. Don’t use momentum to lift the weight. If you have to swing to get the weight up, chances are you’re using too much weight. On the negative (lowering of the weight) keep a slow and controlled pace (at least 3-4 secs).

  • Don’t hold your breath and make sure you’re using full range of motion throughout the movement.


  • Keep your back straight and don’t strain your neck. If you feel you are tensing up, you can alleviate this by placing your tongue on the roof of your mouth during certain exercises.

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