It's widely accepted that weight training should be a part of every good workout program. To get the most from this activity, bear the following in mind:

Always warm up - five minutes of easy cardio will prepare your muscles for weight training.

Good technique is crucial - raise and lower weights slowly and under control for maximum benefits.

Pausing at the mid point of each movement ensures that the muscles do all the work, rather than using momentum to do the work.

Correct speed is to lift the weight to a two count, lower to a four count.

Have a qualified trainer design a program for you - someone else's program may not be appropriate.

Before lifting, check that pins are in place, collars tight etc.

Breathe continuously throughout the exercise, exhaling as you lift, and inhaling as you lower.

Always wear trainers when lifting.

Keep a towel handy will help you stay dry and keep the equipment clean and dry.

Lift weights that are appropriate - lifting too much weight will compromise your technique and can lead to injury. It's best to start with a light weight and gradually increase over time.

Training with a partner is great - they can check your technique and provide motivation.

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