Weightlifting serves many purposes, from keeping in shape to building and toning muscle. When done right, it can be an effective way to a healthy, attractive body. But if done incorrectly, it can lead to injury, fatigue and other complications. There are some tips you’ll need to know before starting a weightlifting routine.
Start Slow
One of the easiest ways to get injured while weightlifting is to take on too much weight, especially when starting out. Start out slow and don’t try to do too much when starting a weightlifting routine. Get comfortable with a weight before doing a full set, and never attempt an exercise if you can’t lift the weight completely on your own. You might try using weight machines instead of free weights to start out, as they are designed to allow you to lift large amounts on your own without the risk of injury.
Incorporate Cardio
Cardiovascular exercise doesn’t build muscle, but it is a great companion to weightlifting in that it burns fat, which can sometimes hide muscle growth. Incorporating cardio will make your weightlifting efforts more noticeable by stripping away the excess fat from your muscles and making them stand out more. Be careful, however, not to overtrain or do too much in one workout, as cardio exercise can cause muscle fatigue. Space your workouts out so you are allowing your muscles enough time to rest in between exercises.
Lift for the Right Results
If you’re weight training in order to build big muscles, you shouldn’t take the same approach as someone who is lifting weights to tone muscle. Building muscle generally involves high intensity with low reps, while toning is achieved by lower intensity combined with increased number of reps.
Use a Weightlifting Belt
To prevent injury and make sure you’re using the proper technique, use a weightlifting belt if you’re going to be doing exercises that involve the back, such as deadlifts, squats or the power clean. A weightlifting belt won’t save you if you put too much weight on the bar, but it will help you keep your back stable and adjust your posture to help prevent injury.
Ask for Help
If you’re weightlifting by yourself, don’t be afraid to ask someone near you for help if you need it. Better yet, take along a partner to spot you for the tough lifts. It’s better to have some help than to take on more than you can handle and risk an injury that could set your weight training back by weeks or even months.
About this Author
James Patterson specializes in health and wellness topics, having written and produced material for the National Institutes of Health, the President’s Cancer Panel, and an Inc. 500 Hall of Fame company. He is also a former sportswriter, with writing experience in basketball, baseball, softball, golf and other popular sports, and writes relevant sports titles.
