Strength training is the staple of many fitness programs and is necessary in any balanced routine. Lifting weights is not as easy as running, and many times there is no instructor to guide the way.
Here are some strength training dos and don’ts to help you along the way:
Do
1. Technical practice before adding weight
A program is much more effective if the form is correct, rather than the weight being heavy. Reduce the risk of injury by practicing the form.
2. Wear gloves with wristbands.
Gloves prevent corns from forming, and wrist guards protect your wrists from injury. You can buy gloves with integrated straps.
3. Remember to breathe.
The best breathing technique is to exhale with effort. This means, exhale during the lift and inhale on the negative rep, or on your way back to the starting position. Holding your breath will increase your blood pressure and cause dizziness.
Not to do
1. Balance the weights.
If you are swinging, the weight is too heavy. Putting more pressure on the joints and ligaments rather than focusing the lift on the muscle is counterproductive and WILL RESULT in injury.
2. Lift before eating.
Some people do cardio in the morning before eating, but don’t try this with weights. Lifting requires energy and strength training with no calories to burn will make lifts weak. You will not raise your full potential.
3. Lift weights every day.
The body needs 48 hours of rest to repair and recover the worked muscles. Exercising with a sore body will not give your muscles a chance to grow and progress in strength.
If you’ve never lifted weights before, I definitely recommend it, but first, do your research or hire a personal trainer. Strength training is very beneficial, but it also takes time to learn and perfect.
Lift Smart!