If you're wondering, “How can I step up my workout game?,” learning (or remembering) how to lift weights the right way may be the perfect solution. The benefits are seemingly endless, from reduced risk for diabetes to improved bone density, but in order to reap these benefits, you’ve got to know the do's and don’ts of weight lifting. Here are five tips and pointers to help you get started.
1. Warm up your muscles. Always.
When you leave for work in the morning, you don’t just jump in the car and go, right? If you’re anything like me, you let your car warm up for a little while before driving off, especially in the winter. Well, the same concept applies to your muscles. Warming up before hitting the gym is essential for two main reasons: It enhances your performance and it prevents injuries. To help get the heart rate going and the blood flowing, set aside at least 15-20 minutes to warm up, which should consist of stretching, doing lunges and squats and light jogging, just to name a few. The key is to gradually increase in intensity.
2. Don’t rush through reps.
Lifting weights is not a race! To effectively build muscle mass, use slow and steady movements.3. Breathe correctly.
Yep, just like how there’s a right and wrong way to lift weights, there’s a right and wrong way to breathe while lifting them. It’s best to exhale through your mouth as you're lifting and inhale through your nose as you lower the weights.
4. Use proper form.
What does that mean exactly? When lifting weights, it’s important to avoid arching your back, straining your neck or swinging your arms. Not only will you get more out of your workout, but more importantly, you’ll be less likely to injure yourself in the process.
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5. Start off slow.
Slow and steady wins the race, right? Start off with a weight that you can handle. If you can comfortably lift the weights 10-15 times in a row, then that’s a great place to start. Of course, as you build more strength and endurance, you should gradually increase the amount of weight.
