Fitness Advice for a Healthy Lifestyle

Weight Training: Do and Don’t


rows of dumbbells

If you are a casual exerciser including weight or strength training in your routine, you can expect big benefits from weight training. When weight training is done properly it can help you lose fat, increase your strength and muscle tone, and improve your bone density. It can also help lower blood pressure and cholesterol too. Weight training won’t give you these benefits and may even lead to injury if done with out the proper technique.

Why is proper weight training technique so important?

So if you watch people in the gym you might pick up certain ways to do certain exercises.  But sometimes what you see isn’t safe. Incorrect weight training technique can lead to big time injuries like: sprains, strains, fractures and may postpone your exercise routine.

If you’re just getting started, let me suggest that you work with a weight training professional – personal trainer or other fitness specialist who’s familiar with the ins and outs of proper form. If you’ve been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you may need to make.

What are weight training do’s and don’ts?

Here are some simple do’s and don’ts to help you maximize your weight training program – and reduce the risk of injury.

Do:

  • Do Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

  • Do Use proper form. Learn to do each exercise correctly. The better your form, the better your results – and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions. If you’re not sure whether you’re doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

  • Do Breathe. You might be tempted to hold your breath while you’re lifting weights. Don’t. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.

  • Do Seek Balance. Work all of your major muscles – abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.

  • Do Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Don’t:

  • Don’t Skip your warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.

  • Don’t Rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

  • Don’t Overdo it. Remember, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.

  • Don’t Work through the pain. If an exercise causes pain, stop. Try it again in a few days, or try it with less weight.

  • Don’t Forget your shoes. Shoes with good traction can keep you from slipping while you’re lifting weights.man sneaker

If you have correct form and technique you will achieve results faster and work out more efficiently!!