Weight training is not doubt one of the most effective ways to strip your body of excessive fat and sculpt a lean body. Lifting weights can also strengthen your bones and boost your energy. But unfortunately, many people do not understand how to perform weight training properly and often end up injuring themselves. Below are 8 common weight training mistakes you must avoid in order to make your workouts as effective as possible:

1. Failing to warm up - To reduce your injury risk, do five minutes of easy, aerobic exercise before you lift even a 2-pound dumbbell.

2. Forgetting to breathe during an exercise - You need not in hale and exhale with the gusto of a Lamaze student, but holding your breath causes your blood pressure to skyrocket.

3. Speeding through your repetitions - Move slowly and with control; otherwise you cheat your muscles out of a good workout.

4. Lifting too much weight - You may tear a muscle or drop a weight on your toe (or on someone else's). Besides, you can't maintain good form when you try lifting too much.

5. Not lifting enough weight - You won't see results if lifting a dumbbell feels like lifting a bottle of deodorant. Use a weight heavy enough that you fell challenged within 15 repetitions.

6. Failing to adjust a machine - Using an ill-fitting machine is like driving a car while sitting in the back seat: uncomfortable, if not downright dangerous.

7. Lifting weights every day - Your muscles need 48 hours to recover between sessions. Lifting weights every day can be counterproductive rather than helping to tone your body.

8. Carrying a weight plate like a Frisbee - Hold weight plates with two hands, and keep them close to your body.

Keep these common mistakes in mind when you are lifting weights, and you'll save yourself from a lot of unnecessary injuries, while getting the maximum benefits out of your weight training workouts.