A lot of people think that weight training is only for athletes or bodybuilders, yet anyone can benefit from weight training. When weight training is completed properly, you can increase your muscle strength, improve your bone density and lose body fat.
It is important to complete weight training properly, or it can lead to injuries or no noticeable results. At Fitness Fahrenheit, they have lots of help when it comes to your weight training journey. They have provided us with a list of dos and don’ts we should follow when it comes to weight training.
In this article, we will discover what you should and shouldn’t be doing when it comes to weight training.
Do Start With A Smaller Weight
When you first start, you should begin with a smaller weight that you can easily lift between 12 to 15 times.
For the majority of people, a single set of 12 to 15 repetitions with a weight that causes the muscles to tire can effectively increase strength. It can be just as effective as three sets of the same exercise.
Then you should increase the weight gradually as you gain strength.
Don’t Skip The Warm-Up
Warm muscles are less likely to be injured than cold ones. Warm up with five to ten minutes of vigorous walking or other cardiovascular exercise before you lift weights. You will feel much better prepared, and you will find you will be able to lift a lot more with warm muscles.
Do Use The Right Form
Recognize the proper form for each exercise. Use the entire range of motion in your muscles when you are lifting weights. Your results will be better, and you’ll be less likely to damage yourself if your form is better.
Reduce the weight or the amount of repetitions if you find it difficult to maintain proper form. Also, consult with a personal trainer or another fitness professional for advice if you’re unsure about how to perform a specific activity.
Move the weight slowly and deliberately. By moving slowly, you may isolate the muscles you wish to work and avoid using momentum to raise the weight. Then, take a minute or so to relax in between each activity, to ensure you are ready for the next weight or exercise.
While lifting weights, you could be inclined to hold your breath. Keep your breath in check. Instead, breathe in as you raise the weight and out as you bring it down. This will improve your performance and prevent injuries such as hernias.
Don’t Forget Proper Shoes
You can prevent sliding or foot injuries while lifting weights by wearing shoes that support and protect your feet. Also, these shoes should have good grip to keep your body in place as you are lifting. Never wear slippy shoes or go barefoot when lifting, as your form won’t be right.
It is important to rest your muscles that you have worked on. Thus, you shouldn’t exercise the same muscles two days in a row, otherwise you won’t see any benefits. Hence, it is essential to create a plan on which muscles you will train on which day, to prevent this issue from occurring.
Your plan could be as simple as dedicating Monday to your arms, Tuesday to your legs and Wednesday to your back muscles. This allows muscles to rest and repair, which will increase your strength.
Don’t Dismiss Pain
If you are completing a lift, and you notice there is pain, don’t ignore it. Leave that exercise and try it again in a couple of days with less weight. It is always better to reduce the weight and try again. Rather than, going back to the same weight which you were uncomfortable at and causing yourself some serious damage.
The reason you were feeling pain might be if you moved onto a heavier weight before you were ready. As a result, it is vital to listen to your body, when something doesn’t feel right.
Weight training when done right has amazing benefits. However, it is important that you follow the tips we have suggested above, as this will ensure you are doing everything correctly. You need to ensure your form is correct and that you take your time. Weight training is a long process, but you will be surprised how much you can lift once you get started.
We hope this article has helped you. Now you know our main dos and don’ts when it comes to weight training.
Iskra Banović is our seasoned Editor-in-Chief at BlueFashion. She has been steering the website's content and editorial direction since 2013. With a rich background in fashion design, Iskra's expertise spans across fashion, interior design, beauty, lifestyle, travel, and culture.