Proper Weight Lifting Techniques

Weight training can build your muscle, improve your strength and keep your body in top shape. But without proper weight lifting techniques, weight training won't give you these benefits and can lead to injuries like sprains, strains, fractures. Once you're hurt, it can take time to recover from these painful injuries and put a stop to your weight training routine while you recover. So, the proper weight lifting techniques incorporated into lifting weights is the most important part of weight training.

Find a mentor

People cannot learn their weight lifting techniques by watching friends or others in the gym. Sometimes what they see isn't safe. If you are unfamiliar with lifting weights, before you start a strength training program it is best to speak with a knowledgeable trainer, therapist or coach to work with you until you become familiar with the right way to lift. If you aren't a novice and have lifted weights for some time, consider scheduling time with a trainer to demonstrate your technique and make sure it's proper. He or she will also come up with a program that will accomplish all your goals and needs.

Start with a lower weight

The key to weight lifting is not lifting a tremendous amount at once, but rather lifting a proper amount of weight many times using the proper techniques.

Your muscles do not develop by hefting too-heavy weights, but are developed by properly advancing the amount of weights used and your number of repetitions. By starting small, you will ensure your body is capable of lifting the weight and not allow yourself to become injured. So, start with a lower weight and make sure that the form is perfect. The rule of thumb is that you should be able to lift it 8-12 times. Progressively increase the weight until you can still press the weight without cheating. If the amount of weight you're lifting affects your form, decrease it, or reduce the number of repetitions.

Proper Rest

As you lift weights, your muscles are stretched and strained. To prevent injury, you should have a weight training program that is carefully interjected between necessary periods of rest and recovery. Schedule your routine to avoid exercising the same muscles two days in a row. How you schedule your workout will be up to you. Some people prefer to work all of their major muscle groups at a single session two-three times per week, while others prefer daily sessions targeting specific muscle groups that rotate through the week until they've worked the entire body.

Basics of Proper techniques for weight lifting

Lift weights from the floor with your legs, not your back

Use a smooth full range of motion

Keep knees slightly bent

Don't hyperextend or flex your back

Breathe on exertion (un-oxygenated muscles can cramp)

Make your weight training life easy by starting with the Proper Weight Lifting Techniques and look forward to a rewarding and fruitful adventure in the gym.