To accomplish the proper asset for any weight lift exercise you must know the appropriate method and do it right. If lifting the wrong way it can cause injuries. Weight lifting builds muscle and also burns calories increasing bone density, but it is very important to know the correct way to lift and use of muscle if you want to see improvement in your body.

1. Prepare Muscles Before Working Out
Warm up and cool down appropriately make sure you stretch out your muscles that you are going to be using in your work out and preferably after too. Also when doing the first set of lifting use light weight to stretch out muscles.  

Warm up can improve your performance, it boost performance, it actually allows you to lift more, push harder, and build more muscle and burn more fat. It reduces the chance of getting injured because it activates those stabilization muscles

Benefits of stretching before lifting weights:

- More flexibility

- Increases range of motion

- Increases muscle endurance

- Big chance of preventing any injuries

- Improves a lot of performance

- No tight muscles

2. Practice Formation

Lifting heavy doesn't necessarily mean that you are making big improvements if you don't form your body correctly. It is important to first learn on how to form your body when it comes to lifting weights. Make sure you use a safety lifting speed, you don't want to go too fast nor too slow, use the appropriate speed. Using the right form while lifting weights can reduce the chance of injuries. We need to make sure that we understand that form is everything. We want to make sure that we are not doing too much weight; too much weight is going to make us have force ourselves to have bad habits.

3. Breathe Properly
When lifting weights it is important to know how to breathe. It plays a big factor because if you don't breathe correctly you can get dizzy and light headed. If this was to happen take a break from lifting and breathe. 

4. Stay hydrated

We all need to think about hydration, it’s so important on how our body functions. Having something to drink right before your workout is a great idea but a lot of times does drinks might have a lot of calories. You can never go wrong with just drinking water it will help you get motivated to do your workout. It’s also important to drink during your workout and also afterwards. Keep fluids nearby, make sure you stay hydrated, and it’s great for the body. 

5. Have a spotter
Once you get the habit on forming your body correctly then you can start lifting heavy to start gaining muscle. Its always great to have a spotter to help with settling the barbell or dumbbell back to its position. In order to fully enhance a lifter physical performance during resistance training program, it’s important that a spotter is used. Without the use of spotting strength training and individuals can put themselves at higher risk for injury.

Benefits of having a spotter:
- Spotter can inspect your form
- A spotter provides verbal encouragement 
- Can help you get thru hard reps

The outcome of safety lifting is to avoid getting injured and to have better results without any pain

"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.

Neporent, Liz, Suzanne Schlosberg, and Shirley Sugimura. Archer. Weight Training for Dummies. Hoboken, NJ: Wiley Pub., 2006. Print.


"Lifting Safety: Tips to Help Prevent Back Injuries." Lifting Safety: Tips to Help Prevent Back Injuries. Web. 05 Mar. 2016. <http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/first-aid/lifting-safety-tips-to-help-prevent-back-injuries.html>.