Strength training is an effective way to challenge your muscles and build strength by force. Using counterforce such as lifting, you can gain heavy weights and increase resistance to make your muscles leaner and stronger while strengthening the bones. Additionally, weight lifting will help you maintain the necessary strength for your daily activities for the years the come.
However, trainers must make the necessary precautions to strength training as this can lead to a risk of injury. The daily recommended time for strengthening activities allows the body to train major muscle groups at least twice a week. Keep in mind that your muscles also need rest to recover between each session.
Here are 6 tips to keep your weight lifting training safe and effective.
Always Start With a Warm Up
Walking and light stretches are an easy way to warm up the body and to cool down. Before you begin your muscle training, be sure to allow enough time to stretch all the muscle groups before and after your workout to prevent any injury or strains.
Focus on Your Body’s Form
Before you consider how much weight you need to lift, be sure to consider the form of your body. Align your body correctly to ensure smooth movements through each exercise. Having poor form will leave to slow gains and a risk of injuries during the session. When learning a new routine experts suggest that trainers start with minimal weight. Concentrate on the movement of the exercise and be sure to control equal lifts.
Work the Right Tempo
Staying in tempo will help your body stay in control. During a workout, follow the right tempo based on your level. For example, you can follow the “3010” tempo. The first number is lowering the lift. The second denotes the pause during the midpoint, following with the third concentric component. Finally, the last number denotes the pause.
You will start by lowering the bar for 3 seconds, with no pause. Then return to the starting position and repeat. While people may get confused with temp exercises, the idea is to start with concentric portions.
Pay Attention to Your Breathing Form
During your workout, it is important to focus on your breathing. Learn to exhale with effort when working on your lifts and inhale as you release the dumbbell.
Challenge your Muscles
Choose the right weight that works on your skill level and exercise. Choose a weight that will target the muscle for two reps while allowing you to maintain your form. Once you notice the weight becoming too easy, challenge your body to another set of reps and add weight. Just be sure that you can still finish with good form.
Give Muscles Time Off
While strength training is beneficial to the body, it can cause tears in the muscles when not properly cared for. It is important to let the muscles heal and breathe to grow grower. Always aim for at least two days off from strength training to recover before your next session.
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