Be aware the area you worked out will be sore for a couple of days. This occurs for the first few weeks but diminishes after that. Hang in there, it gets better.

  • Always warm up properly, do at least 5 to 10 minutes of cardiovascular exercise prior to exercising, this warms and prepares the muscles to work more efficiently.
  • Always wear comfortable clothing and good shoes.
  • Drink a liter/quart of water for every 50 lbs. of body weight, daily.
  • Consume a light snack before working out, preferably a complex carb.
  • Consume a protein/carbohydrate drink following working out.
  • Focus on technique, intensity and concentration.
  • Keep a training journal.
  • Avoid distractions.
  • Vary your workouts, change weights, reps or order.
  • Preform all exercises in full range of motion.
  • Focus on form not weight.


  • Lift more than what is comfortable.
  • Give up form for heavier weight
  • Never worry what others are doing
  • Don’t let your workout become too easy, increase weight occasionally.