RAPID CITY, S.D. (KOTA) -Many may find themselves a few weeks into their goals for the new year, including hitting the gym a few times a week. But as you add some weight to your workout, it’s important to know how to do so safely.

The trainers at Planet Fitness recommend starting with no weight at all, making sure you can do the workout on your own before increasing the difficulty.

As you continue to workout, whether it is over days or weeks, the best idea is to only increase the weight by 5 to 10 pounds at a time.

Most workout machines already have resistance to begin with, meaning with no plates added, you are already lifting between 60 to 100 pounds.

Plate loading can be just as dangerous as the workout if you don’t do it correctly, which can increase your risk of injury.

“That’s going to be using your legs to lift, trying not to bend your back down when you’re picking up plates. We obviously have to bend down for them, so trying to bend at the knee and just hinging forward can take all of the load off of the lower back,” said Ruby, a trainer with Planet Fitness.

As gyms add new machines, it’s important to learn how to use each one properly before starting your workout.

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