Starting any exercise plan, even for a person used to working out, may seem simple on the surface, but there are some pitfalls you need to avoid. Enter your workout each day with a plan, and always, above all else, listen to your body. It will tell you when you’re overdoing it, and it will tell you if you aren’t doing enough. Relying solely upon a weightlifting book or some cardio plan may not be the smartest decision. Each person is different, so give yourself some flexibility and listen closely to how your body feels and reacts.

Keeping this idea in mind, check out the exercise “do” and “don’t” tips for the week. Each involves knowing your body, and each will make your workouts more successful in the long run.

The Do
Before you begin to workout, whether it be lifting weights or doing a long run, a comprehensive cardio warm-up is a necessity. Spending five to ten minutes doing kinetic, dynamic warm-up movements, jogging on a treadmill, riding the stationary bike, or hoping on the elliptical will let your blood flow and muscles begin to loosen up. Only after you have started moving and sweating should you stretch. Never stretch cold muscles. You’re asking for injury if you do. Then, once you have broken a sweat and stretched, start the routine you want.

The Don’t
Leave your ego in the locker room, and don’t think you need to impress people with how much weight you can press on the bench. Overdoing it with the amount of weight when lifting could end your workouts rather quickly. Even if your goal is to get big, lifting more than you are physically capable of makes no sense. If you do, you risk serious injury, as weights can fall on you or you can tear muscles. If either happens, you are out of luck. You’ll wind up injured and out of commission for a while, and completely unable to workout. Keep the weights moderate and within your range. Don’t worry, you’ll see progress over time.