Do’s and Dont’s of Proper Weight Training Technique

Simeone Abi — Sat, 24 Oct 2015 17:20:34 +0000

Do you often wonder why your weight training never improves? Many people tend to go about weight training the wrong way. Its always advisable to lift properly and for that we have written down some do’s and don’ts you can adhere to while weight training.

DO’S
1. When lifting weight, you should lift an appropriate amount, an amount you know you can lift comfortably 12-15 times

2. Learn to use proper form, do each of the exercise accurately. Move through the full range of motion in your joints when lifting weight. Remember, the better your form, the better the result and the less likely you are to get yourself hurt. In situations where you are unable to maintain form, decrease the weight or the number of repetitions.

3. Never hold your breath while lifting weight; you might be tempted to, but never do it. Instead, breathe out as you lift and breathe in as you lower the weight.

4. Maintain balance; work all your muscles, hips, legs, abdomen, shoulder, arm and all the necessary places. Make sure the opposing muscle like the front and back of your arms are balanced.

5. Strength training exercise are very important, incorporate them into your fitness routine at least two times a week.

6. Finally, rest. Avoid exercising same muscles two days in a row, you can split your muscle sessions into different days, example, on Monday you work your legs, Tuesday arms and shoulders, and so on and fort. Again, never forget to sleep, sleep is important, your muscles go to work while you’re resting so always have at least 7-8 hours of sleep.

DON’TS
1. Never try to ignore pain; if an exercise causes pain, stop doing it and try the exercise again in few days.

2. Don’t move the weight in a hurried and uncontrolled fashion; take it slow, one step at a time, there’s no need of you rushing. When you take it slow and steady, it helps isolate the muscles you’re about to work and keeps you from relying on energy to lift weight. Rest for one minute between exercises, and then continue.

3. Do not overdo for whatever reason. For some, they do a particular set to the point of exhaustion, which is really wrong. When you add additional sets, it will end up taking extra time and leading to unplanned injuries.

4. You may slip while training, so do not forget your shoes. Shoes can go a long way in protecting your feet and providing good traction which prevents you from slipping or injuring your feet while lifting.

Finally, always ask your personal trainer whenever you feel you’re not doing an exercise correctly, and remember that the more you concentrate on a proper weight training technique, the more you’ll get out of the program. The more, the better
We hope these do’s and don’ts will help you as you embark on this journey.

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Why Women Should Lift Weights

Ida S. — Wed, 21 Oct 2015 13:16:03 +0000

All those myths about getting the structure of a guy when you lift weights are not true. Most women are afraid of looking like a she-hulk when they hit the weights. You want to have a great looking physique but the cardio is just not cutting it for you, because lets face it, the iron is does it better than any other exercise. But lifting weights gives you much more than a good looking body.
Bone health. When you lift weights, your bone density increases and get stronger. Strong bones being a problem as age increases, isn’t it great to know that your bones are strong enough to take on old age? And accidents like falling down won’t cause much harm to you as compared to the one who doesn’t strengthen their bones by lifting weights.

Metabolism.

Ah yes! The calories, don’t we all want to get rid of all the unwanted calories? I know i do. Lifting weights builds your muscles which in turn burns the calories even when you are not exercising. So basically what it does is speed up your metabolism rate and help you lose fat.

Stress relief.

It’s a scientifically proven fact that all exercise relief stress but research has also shown that those who lift weights tend to manage stress better and react better to stressful situations than those who do not. You sleep longer and better and your level of energy just shoots through the roof!

Curves.

When you lose the calories and gain the muscles, your body begins to take the shape of your muscles and turn into a nice hourglass shape. When you do other exercise, you lose both fat and muscles, which means you’ll lose the curves but weight lifting helps you build and sustain them both and keep those nice curves.

Independence.

Those moments when you need to move the furniture for decoration or you need to take all those heavy bags full of groceries but you can’t do it yourself because it requires strength so someone has to do it for you or you just don’t do it at all, don’t you wish you were stronger in those moments? It’s just so fulfilling and reward to know that you can lift things yourself without feeling like you got hit by a truck afterwards. Strength training/lifting weights gives you the strength to be independent and get things done on your own.

Confidence.

If you have a body to die for, and you can accomplice any goal you set for yourself in the gym, it boosts your self esteem and makes you feel good about yourself on both the inside and the outside. And once you get that confidence in yourself, you can achieve anything you want to.
Get past all those myths about strength training and give it a try. You won’t regret it!

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