Do’s and Dont’s of Weight Training

Weight training isn’t just meant for body builders or athletes. If you do weight training properly, it helps you lose extra body fat, boost your strength and tone your muscles, as well as improve the bone density.

If you don’t do weight training correctly, it might lead to some injury.

Importance of Technique:

Weight training needs expert advice before you actually start doing it. Don’t just attempt something by looking at others in the gym or by taking advice from your friends, as this may become quite unsafe. If you don’t have the correct technique, you can develop strain, sprain, fracture as well as some other painful injury. If you are starting to weight train, make sure you consult an expert before incorporating it in your workout.

Do’s and Don’ts of Weight Training:

Do:

Choose the correct amount of weight: When choosing for the first time; choose a weight which you can comfortably lift for 12 to 15 reps. You can slowly increase the amount of weight you use for training as you build strength and stamina.

Correct Form: When exercising correct form and posture is extremely important. Better form will yield better results, and you can avoid injury. If it isn’t possible for you to develop a good form, try to reduce the amount of weight or number of repetitions. Take expert advice if you are unsure about the right posture.

Right Breathing: Lifting weights might tempt you to hold the breath as you lift your weight. You shouldn’t do that. If you hold your breath, it can actually increase blood pressure. You should breathe out when lift your weight and as you lower it take a deep breath in.

Correct balance: You should work out on all the main muscle groups. Workout the opposing muscles in a poised and balanced manner, as you work out both the front and back of your shoulder.

Rest is important: Don’t work out the same muscle group on consecutive days. You can target doing different muscle groups on different days.

Don’t:

Avoid warming-up: If you work out on cold muscles, it would be dangerous as cold muscles are more prone to injury. Make sure you warm up for 5-10 minutes before your workout.

Don’t Rush: You should move your weight in a controlled manner. This will help you isolate the target muscles and won’t let you rely on momentum.

Don’t Overdo it: If you complete a set at the level of fatigue, this should be alright for you. Don’t do any additional sets which might cause injury.

Don’t exercise in pain: If you notice any pain, stop there. Try doing that exercise after a couple of days.

Don’t ignore your shoes: If you wear shoes which have a good traction, you would avoid slipping as you lift weights.