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Proper Form in Weight Training Is Essential

 

Proper form is important when weight training as injuries can occur if not followed properly. Warming up, cooling down, proper posture during sets, breathing, and using the correct weight play a part in proper form.

Warming up before a weight training session includes five to ten minutes of light aerobic exercise such as walking. A person can also perform one set of 10 to 12 repetitions with a lighter weight than will be used in the actual session. Muscles that are cold will be more likely to develop soreness and injury than warm muscles. The cool down is important for cardiovascular health. It is important to slow your heart down gradually. Stretching is good for the cool down phase.

When performing a set it is always recommended to keep good posture. A beginner will do well to seek out assistance from a fitness trainer or specialist who will be able to guide them to perform repetitions in the proper form. Part of proper form is also using the correct weights. A person should be able to perform eight to ten repetitions of a particular exercise with the muscles feeling tired to near exhaustion toward the end of the reps. If muscles are feeling too fatigued by the fifth or sixth rep, a lower weight should be used. A heavier weight should be used if it is found that a person could perform more repetitions than 10 to 12 without problem.

weight trainingProgression of the amount of weight used is a natural part of weight training. Anyone who wants to keep building muscle for life should increase the weights whenever one weight becomes too easy to perform a set. A 10% increase is considered optimal when increasing weight. Too much could put too much strain on the muscles and cause injury.

Breathing is another concern when thinking of proper form. Most people have a tendency to hold their breath when putting strain on their muscles, which can be very bad for the cardiovascular system. Doing this can increase blood pressure to dangerous levels. Exhale when pushing or pulling and inhale when returning to the starting position.

Muscles also require a rest period to grow. No muscle should be worked on two consecutive days. A good practice is to have at least one rest day in between workouts of any muscle group. It is okay to work upper body one day and lower body the next but never the same muscle group two days in a row.

If these tips on proper form are followed, it will lead to more productive workouts with fewer injuries. Muscles will grow, but it can take time. A person should never rush and try to do too much. Everybody is different and muscles will grow at different rates. Have patience, perform regular workouts and you will see results over time.

Read More about Weight Gain Guide

 



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