Weight Lifting Techniques

Benefits of Strength Training

When proper technique is followed weight lifting not only increases your muscle strength but also:

• Helps burn body fat
• Improves muscle tone
• Increases bone density

Importance of Proper Weight Lifting Techniques

Just as proper weight lifting techniques offer benefits, improper performance of strength training exercises can lead to:

• sprains
• strains
• fractures

Once you're hurt, it can take time to recover from these painful injuries and put a stop to your weight training routine while you recover.

Learning Proper Technique

If you are unfamiliar with lifting weights, before you start a strength training program it is best to speak with a knowledgeable trainer, therapist or coach to work with you until you become familiar with the right way to lift. If you've lifted weights for some time but were never trained it's a good idea to find a trainer to double check your form. At least schedule one session with them so you can demonstrate the technique you use. Ask the trainer to critique your form and offer suggestions regarding corrections in your performance.

Maximize Your Weight Training Routine

In order to maximize the benefits of your weight training program, you'll want to start with the right amount of weight. To determine this amount for your personal routine, find a weight your comfortable with. The rule of thumb is that you should be able to lift it 12-15 times. As your strength increases, gradually up the amount of weight you lift. If you're lifting heavy weights to enhance your muscle strength, you should rest three to five minutes between sets. However, if you're goal is to build strength endurance this dynamic should be reflected in your routine. Either way, proper weight lifting techniques and good form is important with each repetition. If the amount of weight you're lifting affects your form, decrease it, or reduce the number of repetitions. If you don't you're more likely to injure yourself.

Breathe

While lifting, people are often tempted to hold their breath on the exertion. In fact, you may not even realize your doing it. Proper breathing is part of proper form. It's important not to hold breath because doing so can dangerously raise your blood pressure. Breathe out when you lift and in as you lower the weight.

Lifting for Balance

When lifting weights your routine should target all of the major muscles including:

• abdominals
• legs
• chest
• back
• shoulders
• arms

However, as you strengthen these muscles be sure to work opposing muscles in a balanced way. For example, when you work your quads with knee extension exercises with something like the leg press, your opposing muscle group will include the hamstrings. You could accomplish this with leg curls.

Proper Rest

Lifting weights creates little tears in the muscle. As these tears repair you muscle grows stronger and leaner. However, muscles need rest in order to repair. Schedule your routine to avoid exercising the same muscles two days in a row. How you schedule your workout will be up to you. Some people prefer to work all of their major muscle groups at a single session two-three times per week, while others prefer daily sessions targeting specific muscle groups that rotate through the week until they've worked the entire body.

Basics of Proper Technique

• Lift weights from the floor with your legs, not your back
• Use a smooth full range of motion
• Keep knees slightly bent
• Don't hyperextend or flex your back
• Breathe on exertion (un-oxygenated muscles can cramp)

Tips for Safety

The more you focus on proper weight lifting techniques, the more you'll benefit from your weight training program. If you're unsure of the right form to follow when lifting after speaking with a trainer, you can always look at weight lifting pictures used to teach proper form. Here are a few more tips to keep you safe and maximize your strength training benefit:

• As you become familiar with your routine, don't be tempted to skip your warm up because it will leave you more prone to injury.
• Before lifting, warm up for 5-10 minutes with aerobic activity like walking.
• Don't hurry through your routine. Keep movements controlled and slow, isolating the muscles you're working. Keeping it slow prevents you from using momentum to lift the weight.
• And lastly, don't overdo it. If an exercise causes pain, stop immediately. Don't try it for a few days or reduce the about of weight you're lifting.