Weight training: Do's and don'ts of proper technique

You don't have to be a bodybuilder or professional athlete to reap the benefits of a weight training program. Weight training — a form of strength training — can improve your strength, increase your muscle tone, help you lose fat and gain muscle mass, and improve your bone density. But if done incorrectly, weight training won't give you these benefits and can lead to injury.

Why is proper weight training technique so important?

Most people learn their weight training techniques by watching friends or others in the gym. But sometimes what you see isn't safe. Incorrect technique is one of the main factors contributing to injuries.

Common weight training injuries include:

• Sprains
• Strains
• Tendinitis
• Fractures
• Dislocations

Continually using the same, improper weight training technique can result in chronic injuries. Over time, you may find yourself with:

• Rotator cuff damage
• Muscle overload
• Bone stress injuries
• Nerve damage

Fortunately, most of these injuries aren't life-threatening. But they can be painful and can hamper your efforts to build your strength and muscle mass.

Start off on the right foot

If you're just getting started, consider working with a knowledgeable weight training specialist. Physical therapists, athletic trainers, and fitness and exercise specialists who have been specifically trained in weight-training technique can help you practice proper technique. Their training may include certification by the American College of Sports Medicine. If you aren't a novice and have been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and make sure it's proper.

Weight training tips for fitness and safety

Here are some tips to keep you safe and on track with your weight training program.

• Check with your doctor. If you're older than 40 and inactive, talk with your doctor before starting a weight training program.
• Set goals. Make sure you and your personal trainer have a clear reason why you're doing each exercise and an overall goal for your program. Weight training for muscle toning and overall fitness is different from weight training for a particular sport or activity. Each requires a unique type of exercise tailored to your overall goal and fitness needs.
• Breathe. Your blood pressure can increase to dangerous levels if you hold your breath during weight training. Exhaling during the lift and just plain breathing freely during your weight training exercise can prevent this.
• Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way — front of the shoulder as well as back of the shoulder, for example.
• Lift an appropriate amount of weight. The amount of weight you lift should make your muscles feel tired after 10 to 15 repetitions. A weight that causes fatigue at 12 repetitions is an effective stimulus for muscle strength and toning.
• Don't do too many sets of each exercise. Completing one set of exercises to the point of fatigue is all you need to obtain benefits. Additional sets aren't necessary. They eat up your time and may contribute to overload injury.
• Don't rush. Don't jerk the weight up. Lift and lower the weight in a slow, controlled fashion. This helps you improve body stabilization, isolates the muscles you want to work more effectively, and doesn't let you cheat by relying on momentum to lift the weight.
• Rest. Give your body a day to recover between workouts of the same muscle group.
• Be consistent. Three workouts a week will build muscles and just two will maintain the strength you've gained.
• Wear shoes. They not only help protect your feet from dropped weights but can also keep you from slipping during a lift and give you a firm foundation.
• Store your weights properly. Keep them away from children. Also watch the way you lift weights out of the rack. Keep your spine stable and lift with your whole body.

You want to maximize the benefits of your weight training program. You also want to avoid injury. Using proper technique can help you reach your goals.

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