Weightlifting is essential for our bodies. There are many reasons why we should add this to our fitness routine. Cardiovascular exercise is half of the equation; weightlifting is the other half. Weightlifting can boost our metabolism, strengthen and encourage bone density, increase our functional strength as we age, and burn fat at rest.

How do you get started when you’ve never done this before? Start with the basics and build from there. Here’s a primer to get started:

• Make sure you warm up before you pick up any weight. This could be an aerobic activity you choose, such as a 5- to 10-minute treadmill walk, run, row or cycle.
• Begin with light weights that you can lift 10 to 15 repetitions with proper form. Start with one to two sets of 10-15 repetitions and slowly progress to three sets.
• When it becomes easier for you to do the three sets and reps, increase your weight by 5% to 10%. When increasing your weight, make sure you can handle it comfortably and still maintain proper form. If not, revert to the previous weight.
• Resting between sets will help prevent muscle fatigue, especially at the beginning of your training. Rest for at least 60 seconds between sets.
• Limit your strength training workout to no longer than 45 minutes. Longer workout time may create muscle fatigue and burnout. The key is to want to come back and do it again!
• Make sure you stretch your muscles after your workout. You can do this after your three sets or wait until the end of your workout. This will increase your flexibility, ease muscle tension and reduce your risk of injury.
• Most importantly, you need to rest a day or two between workouts of the same muscle groups. This will give your muscles time to recover, grow and reinvigorate you for your next workout session. Muscle growth and strength occur on the days you rest.

With these seven steps, you can get started on a weightlifting program that is safe and effective. If you want guidance, hire a personal trainer to give you professional training advice and discipline. A personal trainer can offer tips, motivation, and vast knowledge and experience to your weightlifting experience. Hopefully, you’ll catch the weightlifting bug and want to make this a lifelong pursuit!