How to Weight Train Properly

Measure twice, cut once...as they say in the carpentry trade. The same logic of being properly prepared is just as important, perhaps even more so, when you weight train. Follow these basic steps whenever you lift weights and you will have a safer, more effective workout!

Difficulty: Easy

Instructions

Things You'll Need:

• Comfortable workout attire
• Cross training shoes
• Necessary exercise equipment

1. Be sure to substantially warm up the muscle group you are about to weight train. For example, if you are going to do bicep curls or tricep pullovers, lift your arms alternately over your head and reach for the sky. Increasing circulation to your muscles before you weight train will help prevent straining them.

2. If you are just starting out, do not choose weights that you cannot comfortably lift for 10 to 12 repetitions at a time. Straining to lift weights can create injury, force poor body posturing, and make your workout a hardship instead of an enjoyable experience.

3. If you are standing while lifting weights for the upper body (bicep curls), be sure to stand up straight, place feet hip-width apart and slightly bend the knees. This will allow you to bear the weight on the right muscle group and not place the burden on your back.

4. Continue to breathe while counting out your reps. Remember, your muscles need oxygen now more than ever! Breathing while you weight train will also give you extra stamina to finish your reps without sacrificing quality of movement.

Tips & Warnings

• If you experience discomfort while lifting, either lower the amount of weight you are using or stop altogether. Nothing discourages the desire to maintain a regular workout routine more than pain or injury!

[MPEmerson]

on 1/12/2008 So glad to hear the article helped. You've got it right. Proper body posture is key.
Good luck!

[RFerriANP]

on 1/12/2008 Thanks for the great reminder that being prepared is an important aspect for fitness success. As a self-proclaimed “fitness junkie” I spent years feeling frustrated because I was not achieving the results from my weight lifting that I thought I should be obtaining - and, I wasn’t! My problem was not seeking advice and trying to lift much too heavy weights with poor form. Once I got a handle on that form in weight lifting was more important than weight I started to see the results I wanted.