Before starting any physical exercise or weight lifting program be sure to get a physical exam from your doctor. Some also say that if you’re between 35 and 40, you need to undergo an exercise stress test. Because weight training is demanding and comprehensive, you need to be in good health before starting the program.

Then, find a program you like and then stay with it—at least for several months. The next step once you have chosen a program is to keep a record of your workouts. Write down each day what you’ve accomplished—the sets, reps and pounds and how much time you have spent on them. Next, set certain goals that you know you can reach. Don’t make your goals too high or too low. When setting goals, make short and long term goals. Long term goals should last at least a year; whereas short term goals are for short periods—short periods that will keep you going and keep you motivated.

Then, before starting your weight lifting program, warm up and stretch. Then, once you begin your workout, go at your own pace. Don’t be concerned with how others are doing and try not to compete with those near you. Also, be aware of any injuries that you might incur while exercising. If you feel pain, don’t keep going. Try another exercise in the same area—an area where you don’t feel pain. Be aware that when you begin, you may gain some weight because muscles weigh more than fat. In addition, don’t be overly concerned about what you eat. As you continue your weight lifting, keep an eye out for a minimal but constant tension in your muscles. This will be a positive effect of the workouts and by this you will know that you’re on the right track.

Some experts in the field of weight lifting say that three workout a week and 40-75 minutes a session work best. A rest day should follow each workout. Rest days are important because the body needs rest from the lifting and by not taking a rest day could put too much stress on your muscles. Later, when you are able to do more than 10 reps, you may want to increase the weight; however, this should only be done if you feel confident and comfortable with the lifting.