Effective weight training depends on proper technique.

Follow these weight training tips to maximise your time and avoid injuries in the gym.

Check Yourself Before You Wreck Yourself!

You may have learned training techniques by watching others in the gym, or on social media. However, not everything you see is safe. Incorrect or poor technique can lead to sprains, strains, fractures and other serious injuries that can hamper your training efforts.

If you’re just getting started, we recommend working with a qualified weight training specialist such as a physical therapist, personal trainer or similar fitness specialists who are familiar with proper weight training techniques.

Even if you’ve been training for a while, it’s beneficial to schedule time with a qualified trainer to review your technique and identify any changes you may need to make.

Weight Training Dos

When you’re weight training, you should:

• Choose an appropriate amount of weight. Leave your ego at the door and start with a weight you can comfortably complete at least 10 to 12 repetitions. As you get stronger, you will gradually increase the amount of weight you’re lifting.
• Use proper form. The better your technique, the better your results, and the less likely you are to injure yourself. Proper form matters even when you pick up and replace your weights on the weight racks.
• Move through the full range of motion in your joints. If you’re unable to maintain good form, decrease the weight or the number of repetitions.
• Ask for help. If you’re unsure whether you’re doing a particular exercise correctly, ask a personal trainer or other fitness specialists for help.

Weight Training Don’ts

How to avoid common mistakes when you’re weight training:

• Don’t skip the Warm-Up. Cold muscles are more prone to injury than are warm muscles. Before you lift, always warm up by following the Warm-Up Routine in your First 42K program.
• Don’t hold your breath. Instead, breathe out as you contract or lift the weight and breathe in as you relax or lower the weight.
• Don’t rush. Complete the movement in a deliberate, controlled fashion. Slow and steady helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
• Don’t ignore pain. If an exercise causes pain, stop!

Remember, by concentrating on good form and proper technique, you’ll reap all the benefits of your training while avoiding injuries.