Here are some tips to keep you safe and on track with your weight training program.
 Check with your doctor. If you're older than 40 and inactive, talk with your doctor before starting a weight training program.
 Set goals. Make sure you and your personal trainer have a clear reason why you're doing each exercise and an overall goal for your program. Weight training for muscle toning and overall fitness is different from weight training for a particular sport or activity. Each requires a unique type of exercise tailored to your overall goal and fitness needs.
 Breathe. Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhaling during the lift and just plain breathing freely during your weight training exercise can prevent this.
 Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way — front of the shoulder as well as back of the shoulder, for example.
 Lift an appropriate amount of weight. The amount of weight you lift should make your muscles feel tired after 10 to 15 repetitions. A weight that causes fatigue at 12 repetitions is an effective stimulus for muscle strength and toning.
 Don't do too many sets of each exercise. Completing one set of exercises to the point of fatigue is all you need to obtain benefits. Additional sets aren't necessary. They eat up your time and may contribute to overload injury.
 Don't rush. Don't jerk the weight up. Lift and lower the weight in a slow, controlled fashion. This helps you improve body stabilization, isolates the muscles you want to work more effectively, and doesn't let you cheat by relying on momentum to lift the weight.
 Rest. Give your body a day to recover between workouts of the same muscle group.
 Be consistent. Three workouts a week will build muscles and just two will maintain the strength you've gained.
 Wear shoes. They not only help protect your feet from dropped weights but can also keep you from slipping during a lift and give you a firm foundation.
 Store your weights properly. Keep them away from children. Also watch the way you lift weights out of the rack. Keep your spine stable and lift with your whole body.

that's almost a user manual shenaz

Well at least he's sure to get the right tips on weight-lifting!!

Well shenaz!! It's a real parchment you've posted here!! It seems like you didn't missed out anything!! Good girl!! Keep it up!! Hope that we won't fall asleep the next time we gonna read them again

Hey are you Satisfied subzero or are you expecting some others??? I think that The Expert around will be in the best position to answer!!

Hey guys I have a couple of questions about weight lifting and maybe you guys can help me. How long does it take for results to show on your body? Do you need to have a trainer around you while you are lifting? Is it better to lift in a gym or do it at home? Which machines do y ou recomend me in using? Are there any types of products that I must take while lifting?

I don't know much about it but one thing I am sure about is that it scares me!! I never and would never try this!! Just imagining this thing falling on my feet or head or in brief falling on me I nearly become mad!! I would not like to practice this particular exercise but I actually like top see others doing it and admire them!! I rather remain as far from it as possible!!

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The real loser is the one who stops trying....

I don't think that you should be that scared about it weightlifting is not that bad and there should be people (trainers) in the gym that will be there to help you should you require any type of assistance. I think it is a good idea to lift some weights and give a definition to your muscles. It helps in burning a lot of calories and should be a great benefit to you all.

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I am 5ft3inches tall and 210 lbs over weight by a lot.

Well said obutandf we should not be scared of weight lifting and besides you do not have to lift heavy weights in order to make a good work out. The key to weight lifting is to lift not too heavy not too light and have enough repetions that will make your body work hard.

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