Weight Lifting Programs- Do’s and Don’ts

Weight Lifting Programs- Do’s and Don’ts

“You don't have to be a bodybuilder or professional athlete to reap the benefits of weight lifting programs. Weight training - a form of strength training - can improve your strength, increase your muscle tone, help you lose fat and gain muscle mass, and improve your bone density. But if done incorrectly, weight training won't give you these benefits and can lead to injury.” (Mayo Clinic)

Some common injuries associated with improper form are:

• Sprains
• Strains
• Tendinitis
• Fractures
• Dislocations
• Rotator cuff damage
• Muscle overload
• Bone stress injuries
• Nerve damage

If your just starting a program or have already started but haven’t been using the right technique, don’t worry, here are some things you can do to start off right.

• See a doctor. If your over 40, inactive, or have been injured in the past see your doctor to make sure you can safely start a weight training routine.
• Set Specific Goals. Don’t just say “I want to get in shape,” be specific. What does it mean to you to “be in shape” For instance what’s your target waist size, weight, or athletic goals.
• Warm Up. Before you lift weights, warm up with five to 10 minutes.
• Breathe Man! “Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhaling during the lift and just plain breathing freely during your weight training exercise can prevent this.”
• Balance. No not standing on one foot balance. “Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way…” For instance don’t just work out your chest, make sure you give equal attention to your back muscles.
• Lift the right weight. Lift too heavy and you could injure yourself… badly. Lift too light and you won’t see much progress.
• Don’t Overtrain. It not only wastes time but can also cause stress injuries.
• Slow Down! Don’t jerk the weight up and lower it really fast. Lift and lower in a controlled fashion to get the most out of every lift, and prevent injury.
• Rest. You don’t need to lift everyday for the same muscle group. By resting at least a day between workouts you give muscles time to repair themselves (get bigger and stronger).
• Be consistent. Don’t expect overnight results keep at it consistently and you will see results.

Remember the more you focus on proper weight training technique the more effective your weight lifting programs will be. These are two products that I definitly recommend:

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Sources:

Mayo Clinic