Brought to you by Nate Boyd of The Gym in Forest Grove at 1901 Mountain View Lane. 503-359-9213

Nate Boyd, of The Gym

When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to painful injuries that slow your weight training efforts.

If you are a beginner, ask Nate or one of his trainers to teach you the correct form. If you have been lifting for a while it is good to have a trainer check your technique and point out changes you may need to make.

Warmup, as you know that cold muscles are more prone to injury. 5 to 10 minutes of aerobic activity is best.

Lift the appropriate weight. Start with a weight you can lift comfortably. You do not want to throw your back out on your first rep.

A balanced work out is your aim. Work all your muscles, and especially opposing groups equally. You've seen those guys with monstrous biceps and little skinny calves. That is not for you.

Lift at least twice a week. That's all the major muscles, folks as recommended by the Department of Health and Human Services. You are a human, after all.

Rest. Don't work the same muscle group 2 days in a row.

Wear your shoes. They protect your feet and provide traction while you lift.

Don't overdo. Completing one set of reps to the point of fatigue is enough. And stop, for goodness sakes, if something snaps, crackles or pops! Try again later or with less weight.

Nate and The Gym are ready to help you meet your lifting goals 25/7. Call today.

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