You should warm up before strength training to prevent injury. A warm up typically
includes 5 to 10 minutes of light to moderate cardio such as jogging, cycling or
Work Larger Muscle Groups First
You don't want to fatigue your smaller muscles by working them out first and then
they are needed to assist for larger muscle exercises. If, for example, first you
work your triceps, then you do a chest press – your triceps will tire before you've
adequately worked out your chest muscles. The weakest link theory.
Maintain a Neutral Spine
A neutral spine is when you maintain your own normal curvature of your spine. This
is your strongest position for your back and neck and should be maintained to protect
them from injury when exercising. Common postural mistakes are arching and rounding
the back in order to lift a weight and bringing the head forward.
Keep the Body Aligned
The 5 points of alignment (from a side view) are the ear lobe, mid shoulder, hips,
knees and ankles. These points should be in a straight line down the side of your
body when standing so that there is less stress on the joints, which prevents injury.
Holding your breath can cause a sudden increase in blood pressure. You should exhale
on the positive phase or when you are lifting the weight (concentric) and inhale
on the negative phase or when you are lowering the weight (eccentric).
Exercise through the Full Range of Motion
You only get stronger for the range of motion that you train in, which is significant
in your day to day activities that require a full range of motion.
The end of your workout is the optimal time for light movement and stretching, which
reduces muscle stiffness, enhances strength gains and prevents injury.