Get a complete physical checkup before you start a strength training program. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.
Be sure to always integrate warm-ups, stretching, and cooling-down into your program. This will reduce your risk of injury by increasing your blood flow and prepping your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.
Delayed onset muscular soreness (DOMS)
Should you suffer a sprain, strain, pull, tear or other muscle or joint injury, treat it with R.I.C.E. — Rest, Ice, Compression and Elevation. R.I.C.E. can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing
A sprain is an injury to a ligament, the tough, fibrous tissue that connects bones to other bone. Ligament injuries involve a stretching or a tearing of this tissue.
A strain is an injury to either a muscle or a tendon, the tissue that connects muscles to bones. Depending on the severity of the injury, a strain may be a simple overstretch of the muscle or tendon, or it can result in a partial or complete tear.
With heat exhaustion, a person may feel clammy; sweat profusely; and/or feel weak, dizzy or nauseated. Body temperature may, however, be close to normal.
With heat stroke, a person also may feel dizzy, weak or confused. Skin will feel dry rather than sweaty. Body temperature can rise to 105 F or higher.
Everyone needs a change from their workout. If you continue to follow a workout without any change, it can place you in a tough plateau to break. Aside from that, it can hinder your results and make your workouts tedious.
Sets/reps
Exercises
Intensity
Amount of days you workout
Length of workout
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