Warming up prepares your muscles and joints for the strenuous activity of weightlifting, reducing the risk of injury.

A spotter's primary role is to be ready to intervene and prevent accidents, such as the lifter dropping the weight or losing control.

Holding your breath during a lift can increase blood pressure and strain, potentially leading to injury.

Beginners should start with a frequency of 2-3 times per week to allow for adequate recovery and prevent overtraining.

Chronic fatigue and decreased motivation are common signs of overtraining, indicating the need for rest and recovery.

Rest periods between sets should typically be 1-2 minutes to allow for adequate recovery and prevent fatigue.

Light cardio, such as jogging or cycling, is a good way to warm up the muscles and prepare them for weightlifting.

Inhaling during the concentric phase and exhaling during the eccentric phase helps stabilize the spine and reduce the risk of injury.

Lifting too much weight too soon can strain the muscles and joints, increasing the risk of injury.

Increasing the weight gradually allows the body to adapt and reduces the risk of injury.

A combination of static stretching, light cardio, and foam rolling is an effective way to cool down after a weightlifting workout and promote recovery.

A combination of hydration, electrolyte consumption, proper warm-up, and cool-down can help prevent muscle cramps during a weightlifting workout.

Increased thirst, dark urine, and headache are all signs of dehydration, which can impair performance and increase the risk of injury during a weightlifting workout.

A combination of maintaining a neutral spine, using a lifting belt, and strengthening the core muscles can help prevent injuries to the lower back during weightlifting.

Sudden, sharp pain, swelling or bruising, and numbness or tingling are all signs of a potential injury that requires immediate attention and medical evaluation.