How to Lift Weights Safely
Learning how to lift weights is an important step towards building stronger muscles and reducing weight. The failure to use proper form and caution while weight lifting exposes you to several potential risks such as muscle strains or injuries. Any type of injury sustained while lifting is a setback, so it’s crucial to know what you’re doing and to always use proper form.
Always Warm Up
Before you lift any weight, it is important to warm up your body. Using a resistance band or performing some aerobics or stretching is important to help warm-up the muscles. Just like a vehicle, it’s hard for the body to go from zero to 100 without letting it warm up first. Using pre-workout supplements will also provide your body with the essential nutrients and amino acids to prepare your body for exercise. Pre-workout supplements contain nutrients that increase protein synthesis that help build stronger and leaner muscles as you lift weight.
Use the Correct Amount of Weight
It is important to choose a weight that is equivalent to your strength. Using excessively heavy weight will cause muscle strains and might cause injury to the muscles. The correct amount of weight is the weight that you can safely lift with proper form while still challenging the muscles by only performing up to seven reps. Once you’re able to perform multiple sets of seven, then increase the weight. It’s recommended to never increase the weight you use by more than 5%.
Get Adequate Rest
Rest comes in two forms: one, resting while exercising and; two, resting while away from the gym. Resting while exercising is the break that you take between sets. The longer the break, the more the muscles can heal and the more rested they are to lift again. The shorter the break, the more the muscles are weakened, which achieves a higher level of cardio and lean muscle but less muscle mass than taking a longer break between sets.
Resting away from the gym entails getting the proper amount of sleep and relaxation. Ensure that you’re getting at least 8 hours of good sleep per night. This time will be solely dedicated to letting the muscles recover.
Create a Regular Weight Lifting Program
Different goals require different workout plans. However, the thing that’s similar between all plans is consistency. You have to put a plan in place to achieve your desired results and then see that plan through. For massive gains, you’ll want to focus on developing a plan that consistently requires you to lift heavy weights. For lean muscle, or to lose weight, you’ll want to plan your workout around maintaining a high intensity level and maintaining an elevated heart rate. Once you settle on the appropriate plan to achieve your goals, then just hit the gym consistently – 4 to 6 days per week – and crush it.
Breathing is important while lifting weights. Breathing correctly provides the body with the supply of required oxygen that the muscles need to perform. It is important to avoid overdoing it as this will make you feel light headed. You should also avoid holding your breath as this may cause an increase in blood pressure or even fainting due to a lack of adequate air. The recommended method of breathing is inhaling the air through your nose and exhaling through the mouth. You should always exhale as you’re pushing the weight and inhale when you’re bringing it back.
Keep Your Posture in Mind
Your body posture is important when lifting weights. Being in the wrong posture can reduce your ability to lift weights and cause strain or injuries. Avoid arching your back or straining the neck while lifting. Rocking your body also poses a risk of injury and reduces the impact of the exercise on the muscles.
To build muscles, your body requires adequate nutrients. It is important to ensure you always eat a healthy, balanced diet to nourish the body with the right amount of nutrients. Consuming the proper dieting will allow your muscles to flourish in the gym. On the other hand, even the best workout plan and effort in the gym will result in minimal gains if the body isn’t properly fueled through dieting.
Eating healthy for muscle gains requires a well-balanced diet that is high in proteins, carbs, and amino acids. These three nutrients blend together to enable to body to build, fuel, and repair the muscles and promote serious growth.
Every athlete needs to routinely lift weights to improve their strength and performance. But, weight lifting should be incorporated in the daily routines of everyone – not just athletes. The many health benefits are widely known – healthier body, more energy, longer life, better ability to fight illnesses; the list goes on and on.
However, no matter what fitness level we’re at, we must always practice lifting weights safely. Maintaining proper form, and the proper amount of weight, will greatly reduce the potential for injury. Keep in mind that all injuries are serious setbacks when it comes to making progress and gaining muscle mass. So, by overdoing it, you’re taking an unnecessary risk and potentially delaying your progress.
All progress is better than no progress. So, keep in mind that a proper plan and a steady commitment will get you to your goals. It may not be overnight, but weight lifting is a long term goal.
To expedite the muscle building process – turn to supplements. Pre-workouts provide the body with energy and focus to crush your workout. While post-workouts help the muscles recover quicker and more efficiently and expedite the rate at which they’re able to grow. Whey proteins, mass gainers, and branch chained amino acids are the other three supplements that everybody that hits the gym should be using to generate serious gains.
If you have any questions about what workout or supplements are right for you – drop us a line. We’d love to help you get on your way to a better life.