Efficient weight training is reliant on correct technique. When done properly, weight training can help effectively burn fat, boost your strength and muscle tone, and improve the development of bone density. However, incorrect weight training can negate these benefits and may even cause serious injury. To help avoid this, we’ve compiled a list of do’s and don’ts when weight training.
BREATHE: It is highly inadvisable to hold your breath while lifting weights. To do so correctly, breathe out as you lift the weight and breathe in as you lower it.
BALANCE YOUR WEIGHT TRAINING: Make sure to vary your weight training exercises to target multiple parts of your body – including the abs, legs, chest, back, shoulders and arms. This will help you burn fat and promote muscle growth quickly and effectively.
LIFT AN APPROPRIATE WEIGHT: It is important to begin training with a weight you can lift comfortably 12 to 15 times. For most out there, a single set of 12 repetitions with the sufficient weight can build strength effectively and can be as adequate as three sets of the same exercise. Gradually increase the weight as you get stronger in your training.
PROPER FORM IS A MUST: Learn to do each exercise correctly. When doing weight training, it is crucial to move through the full range of motion in your joints. If your form is good, then it will lead to greater results and also reduce your risk of injury.
REST: Avoid exercising the same muscles two days in a row. There are a lot of pitfalls that come with overtraining your muscles. Plan daily sessions for specific muscle groups and make sure to rest them a day or two before working again.
DON’T SKIP YOUR WARM-UP: Never stretch or work out a cold muscle. Doing so will provide a higher incidence of you straining or injuring it. Warm up for five to ten minutes with cardio or aerobic activity.
DON’T IGNORE YOUR BODY: Do not work through pain. If a particular weight training exercise hurts you, immediately stop and try a lower weight. If it continues to hurt, make sure you are doing the exercise correctly, with proper form. Always make sure to consult an experienced trainer as well if you’re concerned about pain accompanying some of your weight training exercises.
DON’T RUSH: Weight training is not a race. Make sure to take your time, as it’ll help you isolate the muscles you want to target and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.
DON’T FORGET THE CORRECT SHOES: Wearing the correct weight training shoes will prevent any slipping or injury to your feet. Make sure it has good traction.