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Stretches are vital in both warming up and cooling down. Stretches are also invaluable for loosening up stiff muscles from a day or two before.
Warming up. To avoid injuries, strains or muscle tears, it is important to warm up properly before lifting those weights. A 5-10 minute stretch routine and/or a cardio warm up is plenty to get the heart pumping harder.
Cooling down. 5-10 minutes of stretching out all those muscle groups at the end of your workout will both increase your flexibility and keep injuries to a minimum.
Sore muscles mean you need to take an extra day or two as a rest before training that muscle group again. Listen to your body. Aerobic exercise mixed with your weight training routine is a smart way to reach your health & fitness goals.
Stay hydrated. Drink plenty of water before and after a strength training session.
A spotter is highly recommended when lifting heavy dumbbells. Firstly, to ensure that you movements are correct. Secondly, to avoid dangerous scenarios involving dropped weights and trapped bodies.
Eat a sensible diet. Cut down on the saturated fats. Ensure your diet includes lean high quality protein such as chicken and fish, and plenty of complex carbohydrates.

Safe Weight Training Tips