Follow these basic rules of weight lifting to stay safe and injury-free.  Always warm up. Not only will you be able to lift more if your muscles have been conditioned properly, but there’s also a lower chance of you pulling or tearing something integral to your body. Remember to take it easy during your first set too.  Don’t let gravity do the work for you. Every lift and downward movement needs to be controlled—that means no dropping of weights. I can assure you these two things will happen if you drop weights: first, you won’t get the results you want, and second, you’ll get the stink eye from the other guys at the gym. Keep breathing. Your muscles need oxygen when you’re lifting. If your breathing is too shallow, you’ll end up increasing your blood pressure and draining all your energy. The trick is to exhale when you’re lifting the weights and then inhale when you’re lowering them.  Vary your routines. If you want to keep making gains, shake things up every 6 to 8 weeks. You can do this in many ways such as increasing the weights or your reps, reducing your rest times, or using resistance bands or an exercise ball for an extra challenge.