Warm up with at least five minutes of light activity. Walk, cycle, jump rope or perform dynamic stretches. Dynamic stretches are slow and controlled stretches that move through an exercise's full range of motion. Dynamic stretches may include stretches such as arm circles, leg swings and walking lunges.
Lift heavy weights. The weights should be heavy enough so that you can only lift up to five repetitions before your muscle fatigues, recommends the National Academy of Sports Medicine. If you can perform more than five repetitions using proper form, increase your workload during your next sessions. The American College of Sport Medicine suggests increasing weight only between one and 10 percent to prevent overtraining.
Rest between three and five minutes. This waiting period replenishes the muscles’ energy supplies, allowing for optimal muscle adaptation. It also helps you maintain form by reducing fatigue, according to the National Academy of Sports Medicine.
Perform between two and six sets of these exercises, recommends the American College of Sports Medicine. Stick to the lower end of the spectrum at the beginning. Increase the number of sets performed when they become too easy. Don’t increase the number of sets and the amount of weight lifted at the same time.
Cool down and stretch. Static stretches help return the muscles back to their optimal length, according to the National Academy of Sports Medicine. Stretch the muscles used during your workout. Each muscle should be stretched to the point of tension then held for at least 20 seconds.
Recover from each training session. Your body grows stronger during rest. The American Council on Exercise recommends at least two days of rest following high-intensity workouts. For example, if you perform upper-body weight training on Monday, wait at least until Wednesday before you train that muscle group again.
Work with a spotter or personal trainer to prevent injury since you will be using heavy weights.