Lifting weights can be a terrifying experience for some people, not to mention lifting heavy weights. But if you lift correctly, there is no need to fear lifting weights. At age 44, I continue to lift “heavy weights” because I have gotten the best results for building muscle mass and you can too depending on your fitness goals. Injuries do occur for a lot of people lifting weights but you will find the majority of injuries are from improper execution of the weight lifting exercises. For a free downloadable copy of my pdf book “fastshape training”, scroll down at the end of this article and download it. The book shows in detail how to correctly perform the various weight lifting exercises.

I will not go in to detail here on the exercises but here are a few tips in weight training:

* Always warm up
* keep your repetitions between 4-6 reps
* continue to add weight weekly or bi-weekly
* only lift for 20 to 30 minutes and get out of the gym

I know some of you by now are saying “20 to 30 minutes WTF?? Trust me, there is a method to this madness. One being is that you grow outside the gym not in it, but that is for another article. Adding weight every week keeps you motivated to reach your training goals for strength which in turn triggers muscle growth. Keeping your repetitions in the range of 4 to 6 reps allows you to continually lift heavy without exhausting the muscle completely. And of course, warming up properly should be in every one’s training program to help prevent injuries. Follow the tips above and you will be well on your way to building all the mass you desire.

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