What Are the Basics of Weight Training?

1. Start with the right weights

You should start with a weight that you can lift comfortably, withoutpain, at least 10 times a set. Repeat eachexercisefor 3 sets. As your muscles become stronger, you can gradually increase the number of repetitions rather than increasing the weights.

2. Maintain proper form

Proper form ensures that your movement focuses only on the main muscles, without involving the secondary muscles. Move through the full range of motion in your joints while lifting and lowering the weights. Maintaining good form guarantees better results and lowers your chances of getting injured.

3. Keep breathing

Avoid holding your breath when lifting, as tempting as that may be. Instead, breathe in as you lower the weight and breathe as you lift it.

4. Rest your muscles

Don’texercisethe same muscle group 2 days in a row. Work all muscles or muscle groups in one session 2-3 times a week, or exercise different muscles or muscle groups daily. For example, you may do biceps on Monday, triceps on Tuesday, legs on Wednesday, and so on.

1. Skipping the warm-up

Working outcoldmuscles increases your risk of developing sore muscles or even injuring yourself. Before you lift weights, do some warm-up exercises targeting specific muscles or do a quick cardio activity to get your blood pumping.

2. Going too fast

Take it slow and don’t rush when you are moving weights. This way you can make sure to isolate key muscles instead of using momentum to lift.

3. Overdoing it

It’s important to know when to stop. Once you have completed a few sets to the point where your muscles are fatigued, stop. Doing more sets may lead to injury.

4. Ignoring the pain

Painis different fromfatigue. Stop the moment you feel the pain. Wait for a few days before trying the same exercise or use a lower weight.

If you’re like most people, it can be tough to know whether you are safely performingweight liftingexercises, since you may now always be aware of whether or not you are following proper techniques to avoidsprains,strains,fractures, and other painful injuries.

For beginners, working with an experiencedfitnessexpert or trainer can be a huge help. Let your trainer watch you, look for any mistakes, and guide you as you are lifting weights.

If you have been using weights for a while and run into training-related trouble, consider scheduling time with a physiatrist or rehabilitation specialist with expertise in sports medicine.