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Six tips for successful weight-lifting workouts

It seems simple enough, just pick up and toss around the equivalent of a couple of tins of beans a few times a week and change your body and maybe even your life. This very simplicity is at the heart of weight training, which is fast becoming one of the most popular forms of exercise today.

The sport that was once confined to bulky bodybuilders is now being embraced by the average bloke looking to drop a few pounds and beef up his physique, as well as the average woman looking to tone and strengthen bones and muscles as she heads into middle age, experts say.

"Weight lifting not only helps you to look better, but it can play an enormous role in your quality of life as you age, particularly for women since it definitely helps increase bone density, which diminishes with age", says Cedric Bryant, vice president of scientific affairs for the American Council on Exercise (ACE).

Plus, unlike other forms of exercise that burn calories only while you're working out, weight lifting keeps on incinerating calories for hours after you stop.

"It increases your metabolic activity for the entire day, not only when you are challenging your muscles, but also during the repair process that occurs when you stop working out", says Alex Schroeder, an exercise physiologist and trainer at Form and Fitness, a Milwaukee, Wisconsin, gym and rehabilitation centre.

Of course, a successful weight lifting workout does involve a bit more than just moving those tins of beans from the kitchen counter to the cupboard a few times a week. To help put you on the path to success, Bryant, Schroeder, and Mike Ryan, a weight expert from the Gold's Gym Fitness Institute offered some tips on how to start a weight lifting workout and stick with it until you meet your goals.

Weight lifting workout rule 1: Define your goals

For any exercise programme, it's important to start with a realistic goal in mind. However, for weight training, experts say, it's essential. Why?

"Setting a goal that’s attainable is important to not only give you a sense that you are accomplishing something, but, in the case of weight lifting, to ensure you don't overdo it when you first begin", says Schroeder. 

“Because successful weight training involves small steps, having short-term goals will keep you from giving up too soon,” he says.

Ryan agrees with this strategy. "It's extremely important to set realistic, achievable goals so that you don’t get discouraged, and so that you don't try to do too much too soon and increase your risk of injury", he says.

What's more, he cautions that this advice is as important for seasoned athletes as well as fitness beginners.

"No matter how much you've accomplished in another sport, if you haven't done weight lifting, you're still a beginner, so don't expect too much too soon", says Ryan.