Heavy weights can wait. A good session starts with a warm-up: spend about 5 to 10 minutes on a cardio machine, then add some light dynamic stretches to get your body ready to move.
Keep your workout simple. Choose 5 to 6 exercises per session, using dumbbells, cables or just your bodyweight, before you touch the heavy barbells.
Put form ahead of weight. Learn the technique first so you stay safe, and rest about 90 seconds between sets.
This week, pick one move and make it your best. Which one will it be?