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Lifting weights can be intimidating for beginners. But whether you’re a complete newbie or a seasoned pro, it’s always worth taking the time to make sure you’re doing it the right way- and preventing any unnecessary injuries while you’re at it.
Here are my top ten tips to keep you on the right track when lifting weights:
1. Get a spotter!
Lifting alone is a great way to get hurt, so before you start your session, make sure you have an experienced lifter there to help in case things go awry.
2. Warm-up and stretch.
Warming up before, and cooling down a workout is important, especially when you’re lifting weights. A good warm-up routine can include stretches like leg swings and arm swings, as well as some light cardio, which will help prevent muscle strain and cramping and will make sure your muscles are ready for the workout ahead of them.
3. Give muscles time off.
Strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session.
4. Consider using a weight belt for added safety.
For working with really heavy weights, consider using a weight belt to protect your lower back from injury when lifting heavy objects over your head.
5. Try not to drop weights- this can cause injury!
If you’re exhausted from lifting or trying to maintain proper form, don’t try to hold on to the weights any longer than is necessary- but make sure that when you let go, you do so safely and deliberately!
6. Stay hydrated!
Make sure to stay hydrated while lifting weights. It’s easy to lose track of time when you’re counting reps, so bring a water bottle with you to the gym and keep it by your side when you’re working out.
7. Use proper form.
Align your body correctly and move smoothly through each exercise. Poor form can increase the chances of injuries and slow gains. When learning a strength training routine, many experts suggest starting with no weight or very light weights. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.
8. Don’t overexert yourself; give yourself time to build up!
Use the correct weight for your ability level. This is probably the most important tip I can give you: don’t pick up a weight that’s too heavy for you, or you will hurt yourself. If you’re not sure what weight is best for your ability level, check with a personal trainer who knows you and your capabilities. Or, if you’re not with a trainer, ask one of the friendly people who work out at your gym and seem to know what they’re doing.
9. Stay focused on what you’re doing.
it’s easy to get distracted in a busy gym environment, but it’s important not to let yourself drift off into thought while lifting heavy objects above your head or standing behind another person on an exercise machine like a treadmill or elliptical trainer!
10. Make sure your body is in good physical condition for building muscle.
You need to be lifting weights within the appropriate context so that your body is ready to take it on. If someone’s in poor shape or hasn’t trained in a long time or has lower back issues, then certain exercises may not be recommended for them.
The bottom line is that safety comes first when lifting weights. However, with the right strategies, strength training can be a safe and enjoyable way to get into shape whether you’re in Miami personal training, or weight lifting in your own home!