All jewelry should be removed before exercising. Your necklace may fly up into your face or your rings may be pushed into your skin. You should bend over and flex your knees when lifting olympic weight plates onto the equipment or lifting heavy dumbbells . You should keep your back straight, not rounded, at all times when doing squats, whether using light or heavy weights. Your eyes should be focused straight ahead or to the ceiling.
Proper form is critical when lifting weights.
Never sacrifice form in an attempt to produce results. You should, as a general rule, select a resistance which permits you to do 2 to 3 sets between 8 and 12 repetitions. You should, as a general rule, work your larger muscle groups before smaller muscle group, and do multiple joint exercises before single joint. Vary your workout throughout the week, using the equipment in a different sequence. You should keep accurate records of your daily progress.