Strength training is an important part of a balanced exercise program. The Centers for Disease Control and Prevention (CDC) recommends that adults do strength training exercise at least two days per week for health. While this type of exercise is beneficial, it is important to perform strength exercises correctly for effectiveness and to avoid injury. From breathing to body position, there are several tips you can follow to strength train safely.
Slow and Controlled
Whether you train with free weights, machines or exercise bands, you should perform each movement in a slow, controlled motion. This ensures you are using the muscle to lift the weight, and that you are not being driven by the momentum of the movement. In addition, by moving slowly you can avoid jerking a joint or muscle, which could cause pain and injury. The American Council on Exercise recommends lifting a weight, or performing the hard part of the exercise, for two seconds and lowering it for three to four seconds. Remember, don't hold your breath. Exhale during the hard part of an exercise and inhale during the easy part.
Easy on the Joints
When strength, training your body is in a number of different positions and your legs and arms are used to stabilize you and support your weight. When standing, avoid locking the knees and making the joint stiff. Instead allow them to bend gently and remain relaxed. Similarly if you are supporting yourself with your arm, don't lock out your elbow when the arm is straight. This same tip should be applied when performing an exercise that involves the joint. For example, when doing a squat avoid locking your knees once your reach the standing position, or when you do a push-up don't lock the elbows when you are in up the position.
Muscle Balance
When starting out, many people only want to strength train their problem area, such as the inner and outer thighs, the stomach or the back of the upper arm. The CDC recommends that you work all major muscle groups with your strength training routine. This includes legs, hips, back, chest abdomen, shoulders and arms.
Muscle balance is important for ease of movement and injury prevention. This means when you strengthen one muscle group you should also strengthen the opposing muscle group. For example, if you do bicep curls you also need to do an exercise for your triceps. If you do leg extensions for your quadriceps also do an exercise for your hamstrings.
Progress at a Healthy Pace
It is important to avoid doing too much too soon. Over exertion and progressing too quickly with the level of exercises you do and amount of weight you lift can lead to unnecessary soreness and injury. The CDC suggests beginning by doing 8 to 12 repetitions of an exercise. Select an amount of weight that allows you to perform this many repetitions and that becomes difficult for the last two to four movements. While one set is effective you'll see greater gains with two to three sets, so gradually add to the number of sets you perform.
The American Council on Exercise suggests increasing the weight or resistance of an exercise by 5 to 10 percent once you can comfortably do 12 repetitions. The organization also suggests that you rest a minimum of two days between working the same muscle group.
If you are not using a source of resistance such as a weight or band, perform modified versions of exercises until you are strong enough to safely do the standard version. For example, begin by doing push-ups on your knees instead of your toes, and when doing squats and lunges only go half way down.
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