There are many benefits to strength training. It increases muscle mass, which protects your bones and joints. Increased muscle mass burns additional calories and helps you lose weight. Strength training is also responsible for cut arms and six-pack abs. Still, if you don't know how to weight train safely, you could be putting yourself in danger instead of reaping those healthy rewards.
Why It Matters
To achieve your strength-training goals and to build muscle efficiently, you need to use proper form and adhere to a few basic safety guidelines. Without safe techniques and proper form, you run the risk of serious injury or even death. High-weight lifts or even mildly challenging lifts, when not executed correctly, can snap tendons, break bones and create unsafe spikes in blood pressure. Lifting incorrectly can also cause you to gain muscle unevenly.
What to Do
Ask a fitness professional at your gym to show you how to execute the exercise you're trying to do properly, or carefully read the instructions on the weight machine. Pay careful attention to which muscle you're isolating and the range of motion required to work it safely. Don't overextend yourself at your joints to prevent injury. Start with a smaller amount of weight than you suspect you need. Add more weight gradually until you get to an amount you can comfortably lift five to 9 times, but that challenges you on your final three reps. Always wear supportive, slip-resistant shoes and remember to hydrate before, during and after exercise.
What Not to Do
Don't lift more weight than you're ready for in an attempt to gain muscle faster. You'll likely end up delaying your progress as you heal from a muscle injury. Never attempt heavy lifts or lifts in awkward positions without a spotter who can help you if you can't lift or start to drop the weight. Don't work the same muscle group twice in a row, and never work the same muscle group more than three times per week. Muscle needs time to rest and recover to build.
How Often
The American College of Sports Medicine recommends you strength train two times per week. It recommends 10 strength training exercises per session at eight to 10 reps per exercise. If you're training for a competition of sporting event, you may want to weight train more often, which can be safe as long as you give your muscles adequate rest by working different muscle groups each day. In addition to weight lifting, you can strengthen, stretch and tone your muscles with activities like yoga or Pilates.
A Word About Protein
Protein shakes and supplements are popular among weight lifters, but unless you're a competition-level strength trainer, they're likely unnecessary. Americans already eat more protein than they need each day, according to the Harvard School of Public Health. Aim to get 20 grams of protein for every 20 lbs. you weigh. Eat plant-based proteins, like soy and whole grains, in addition to meat and dairy. Protein right after a workout can help muscle recovery, so protein shakes may have their place as long as you figure their protein content into your overall daily consumption.
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