By Kim Duke, NETA & AFAA Certified Trainer

“Fit is Not a Destination. It’s a Way of Life.” We have all seen that quote before. And, if you are in any fitness industry, you better believe it.

As a trainer, my job is to keep up with the ever-evolving fitness trends and tricks. And since I have been a part of this industry since 1983 (yikes), I have seen many trends come and go. One thing that has stayed consistent however, is weight training.

You don’t have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve bone density. If done incorrectly, however, weight training won’t give you these benefits — and may even lead to injury.

You may already know the dos and don’ts for weight training, but I’d be negligent as a trainer if I did not give them to you before encouraging you to weight train. So here goes.

When you’re weight training, do:

Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

Use proper form. Learn to do each exercise correctly. The better your form, the better your results — and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you’re not sure whether you’re doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

Breathe. You might be tempted to hold your breath while you’re lifting weights. Don’t. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.

Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.

Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Follow these tips to avoid common mistakes when you’re weight training:

Don’t skip the warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with 5–10 minutes of brisk walking or other aerobic activity.

Don’t rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

Don’t overdo. For most people, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.

Don’t ignore pain. If an exercise causes pain, stop. Try it again in a few days or try it with less weight.

Don’t forget your shoes. Shoes with good traction can keep you from slipping while you’re lifting weights.

Remember, the more you concentrate on proper weight training technique, the more you’ll get from your weight training program.

So now that you are armed with the knowledge to weight train, let’s get started.

Walking Kick-butt lunge*: Standing with feet hip-width apart, hold a dumbbell in front of your chest, with elbows bent at the waist. Step forward with right foot into a lunge, bending right knee until it’s aligned with right ankle and left knee is pointing toward the ground with heel lifted. Plant your weight on the right foot (front foot) and kick the left heel up toward the buttocks without arching your back. Bring the back foot back to start and step forward with left foot repeating the lunge and kick as you walk forward. Complete 8–10 per leg. Rest and repeat 2-3 more times.

*This move alone will strengthen buttocks, quads, hamstrings, calves, inner thighs, hips and core.

In my future articles I will be highlighting an exercise and offering food tips, too. Feel free to send me questions, concerns or ideas on what you would like to see in my article. I can be reached at