continued from
Farryn Melton’s Tips on Developing a Weight Training Routine, Part 1
Tip 3: Get plenty of rest.
The biggest mistake beginning weight trainers make is overdoing it. Muscle takes time to repair and grow following a workout routine. If you fail to give yourself proper rest, you risk causing injury and you will see much slower results. When you start out, only lift weights a couple of times per week, gradually increasing your frequency as you become more experienced. Even advanced weight trainers should focus on one muscle group per workout to prevent fatigue and plateaus.
Sleep also plays an important role in weight training. If you want to see real gains, you will need to get a good night’s sleep on a regular basis. Burning the candle at both ends will prevent your muscles from resting and recuperating.
Tip 4: Design a schedule that works for you.
Be realistic in this regard. If you can only afford the time to go to the gym twice per week, design your routine around that schedule. Giving yourself an overly ambitious schedule that you cannot possibly meet is a sure-fire way to lose motivation. In addition, you won’t get maximum benefit from your routine because it won’t be designed for the correct time frame.
Tip 5: Set goals you can measure.
Vague targets like “losing weight” or “bulking up” tend not to provide helpful measures. You will stay much more motivated if you set moderate goals that can be measured, such as losing or gaining one pound per week. Check your progress regularly and adjust your workout accordingly.
About the author: A successful pharmaceutical industry executive, Farryn Melton holds the position of Chief Procurement Officer at Amgen, based in Thousand Oaks, California.