You can make or break your workout before it starts with warm ups. So before starting your weight lifting, do at least five minutes exercise to get your muscles warm, workable and to perform your best. It is essential to do five to eight minutes workout or longer according to your body’s need.
To avoid injuries, it is very important to choose a weight according to your strength level. When you are starting out, check your body weight to figure out how much weight you can lift. Try to perform only one or two sets of eight to fifteen repetitions in the beginning.
It is advised that you go slow and control the weight when you start lifting it. Try to lift weight slowly and use your legs to lift and try to avoid lifting using your back. The reason for going slow is, there are two basic motions, one is lifting phase and other is lowering phase. During the lifting phase, our muscle contracts and during lowering phase, muscle lengthens. So lowering the weight to beginning spot lengthens the muscle.
Range of motion should be correct while lifting weight. Natural range of motion might cause injury to the joint. So start with lifting slowly at beginning, then hold with full range of motion when you have full grip on weight. You need to be careful while putting weights down. Sitting down too far when you bend can cause injuries.