Warm up before you start working out. If your muscles are not warmed up correctly you might seriously injure yourself, especially if it has been a while since your last workout. Warming up or stretching can take the form of running or stretching exercises.
Stay hydrated. Your body must stay hydrated throughout your workout; not drinking enough water might cause you to become dizzy and might even cause faintness. One more reason is that you must stay energized throughout your workout so that you can perform better and life heavier weights.
Train according to your program. Do not add reps or sets that your trainer did not place for you; despite what you think, adding reps or sets to your workout will not necessarily help you build muscle quicker. Your muscles need time to recover from the workouts and if you push them too far then they won't function as efficiently as always.
Rest for 30-60 seconds between sets. Give your body some time to rest; despite what people think, pushing yourself beyond your limits will not help much. In fact, in most cases it's more of a disadvantage to your body. Resting properly will allow you to train properly and correctly.
Ask for the trainers help if you are confused about something. If at any point through your workout you feel lost, then ask your trainer to guide you. Whether it's about how to use a machine or how many reps to train you must consult your trainer first. Improper use of equipment can cause serious injuries especially for those that are new to weight lifting.
If you are going to lift heavy weight, then request supervision from your trainer or gym buddies. Often when working out, people misinterpret their real strength giving them the illusion that they can lift more than they think. Although it would be nice to be able to life heavy weights, it could be very dangerous as well. Injuries resulting from wrong supervision are not uncommon.
Use common sense, if you feel dizzy at any point then stop. This step includes all weightlifters starting from rookies to experienced trainers; if any point you feel that something is wrong then stop. You are the best judge of your body's condition; trainers are often unable to perceive how your workout is going so you must work on this one on your own.
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