Do:
• Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. As you get stronger, gradually increase the amount of weight.

• Use proper form. Learn to do each exercise correctly. If you are unaware of how to perform an exercise ask a staff member for assistance. Proper form reduces the risk of injury dramatically. If you're unable to maintain good form, decrease the weight or the number of repetitions.

• Breathe. You might be tempted to hold your breath while you're lifting weights. Don't. This causes dangerous increases in blood pressure. Concentrate on breathing out as you lift the weight and breathe in as you lower the weight. For example during a chest press breathe in as you lower the weight to your chest and exhale as you raise the bar up.

• Work antagonist/agonist muscles. Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Antagonist and agonist muscles oppose each other.Be sure to work both your chest and back not just your chest! Also both the front and back for your legs!

• Rest. Rest in between sets to allow for your body to recover for the next set.  Develop a workout routine that doesn't allow for the same muscle groups to be worked back to back.  Work chest one day and follow the next day with a back workout.

Don't:

• Forget your warm-up. Before you lift weights, warm up for about 10 minutes of an activity that will allow your heart rate to raise.

• Rush. Move through the motions slowly and controlled. Remember you control the weight the weight doesn’t control you!

• Work through the pain. If an exercise causes pain, stop. Try it again in a few days, or try it with less weight.  If pain continues consider discontinuing the exercise.

• Dress for the club. Wear proper shoes and attire while in the Pitt Center.  Please no jeans! Please wear sneakers-no flip flops!