Weight Lifting BASICS
- Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
- Lift and lower your weights slowly. Don’t use momentum to lift the weight. If you have to swing to get the weight up, chances are you’re using too much weight.
- Breathe. Don’t hold your breath, instead inhale as you lower the weight and exhale while you lift the weight.
- Use the full range of motion throughout the movement.
- Use good form! Pay attention to your posture and keep everything straight. Engage your abs in every movement you’re doing to keep your balance and protect your spine. Check out diagrams, photos, or video of good form for each lift; or hire a personal trainer to show you how it is done.
- Rest. Give yourself 1-3 minutes between sets and don’t work the same muscles two days in a row.
- Balance. If you leave any muscle group out, this could cause an imbalance in your muscles and possibly lead to injuries.
- Get help. If you are going to be lifting near your max you’ll need a spotter to avoid injury
- Start your workout with the largest muscle in your target muscle group and work towards the smallest.
- Use as much weight as you can while still maintaining good form. Increase weight as your strength increases.
- Reps (usually 3 sets of the indicated reps per lift):
- Strength: 4-8 reps
- Fat loss: 10-12 reps
- Endurance: 12-18 reps