If you are waiting for your gym to reopen or aren’t ready to return to the gym because of potential risks for coronavirus infection, you can learn to weight train in the comfort and safety of your own home. It’s important to follow some rules, say experts, to ensure you don’t injure yourself.

According to Self, you should get a physician’s approval before starting any workout routine. And then, make a plan of action. Here are some tips on how to get started on a safe and effective weight training routine at home.

1. Aim for two to three weekly workouts. According to Noam Tamir, owner and CEO of TS Fitness in New York City, each session should be 30 to 45 minutes long.
2. Set up your workout area. Give yourself enough room to move and preferably choose an area away from your work space, if you are working from home, to give you a mental separation between work and working out. Avoid carpets which may be unstable surfaces for your ankles, feet and knees. Use a yoga mat directly on the floor to provide a more solid workout surface, said Holly Roser, a certified personal trainer and owner of Holly Roser Fitness in San Francisco.
3. Wear workout clothes that are comfortable but support your body, according to Self. “Be sure to wear sneakers when working out at home, or anywhere for that matter, to keep your foot stabilized and also to provide traction so your foot doesn’t slide around on the floor,” said Roser.
4. Be prepared. Have a snack about two hours before the scheduled workout and warm up your body before lifting weights. Jumping rope, running in place, or toe touches help warm up the muscles and prevent injury. And don’t forget to cool down for at least 5 minutes after your workout, said Tamir.
5. Start without weights. Roser said that if you’ve never weight trained before the pandemic, begin with bodyweight exercises such a pushups or planks. Health has a list of effective ways to use your own body to strength train. If you can, hire a personal trainer who can help you learn the right moves and check your form via FaceTime or Zoom.
6. Add weights slowly. Roser said that after two weeks or practice, pick up weights that are comfortably challenging. You can also use a kettle bell or resistance bands to build muscle. For most people, starting with 5- or 8-pound weights is recommended. Tamir said to repeat as many repetitions as you can of each set of exercises without sacrificing form. On a scale of 1-10, with 10 being you are ultimately fatigued, stop at 8 reps.
7. Increase your weight load after another two weeks. If you don’t have access to heavier weights, increase the number of repetitions, said Roser. You can also exaggerate movements to make them more challenging. For example, slow down your squats and hold at the bottom for a few seconds before coming up, increase your range of motion when you lunge, or focus on single-leg work.
8. Take time to rest and allow muscles to recover. You should not be lifting weights or strength training every day, according to Self. While muscle soreness is normal, pain is a signal you may be training too hard, said Roser. “You will know if you push your body too hard if you can’t walk or have significant pain in the muscle.”