Warm up- A 5-minute jog or brisk stroll can enhance blood flow to your muscles and prepare them for a solid exercise. Jumping rope or jumping jacks for a few minutes are also useful warmups.
Start with lesser weights that you can lift 10–15 times with perfect technique. Start with 1 or 2 sets of 10–15 repetitions and work up to 3 or more sets.
Increase the weight by 5–10% when you can comfortably complete the prescribed sets and repetitions. Before working out, be sure this weight is accurate.
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Rest for 60 seconds between sets to reduce muscular exhaustion, particularly when starting out.
45 minutes is plenty for a good exercise. Longer workouts may increase burnout and muscular exhaustion without improving outcomes.
Stretching after an exercise improves flexibility, reduces muscular tension, and lowers injury risk.