Learning tips for weight lifting doesn't have to cost a thing. Tips and instruction are readily available, but you want to make sure that you're receiving the information from a credible source. Websites run by professional fitness organizations or personal trainers holding degrees and certifications in the field often provide simple tips free of charge. You just need to recognize that there is a difference between weight training and weightlifting. Weight training refers to lifting weights for health and fitness reasons while weightlifting refers to the competitive, Olympic sport.
Competitive Weightlifting Form
Two lifts are performed during competitive weightlifting meets: the snatch and the clean and jerk. The goal of competitive weight lifting is simply to lift more weight than the other athletes in your weight division. This type of exercise can place extreme stress on your bones and joints, so you must perfect your form to prevent potential injury. Before ever challenging yourself with weight, use the Olympic bar without plates to familiarize yourself with the proper movement. As you learn, have a coach or trainer watch you closely to keep an eye on any potential problems with your form. Slowly add weight to the bar, continuing to focus on form rather than the amount of weight you're lifting.
Competitive Weightlifting Age
If your pre-pubescent child wants to start lifting weights competitively, make sure you choose a well-balanced, well-monitored program that only focuses on weightlifting about 40 percent of the time. Beginners around the age of 11 or 12 should focus as much on cardio, physical preparation and endurance as the actual mechanics of the sport, the American Chiropractic Association recommends.
Competitive Weightlifting and Plyometrics
The lifts performed in competitive weightlifting require quick, explosive movements in the hips and legs. To maximize your performance, include plyometric exercises into your weightlifting routine. Incorporate exercises that will enhance an explosive vertical movement while jumping off two feet. Starting a plyometric program requires a certain level of strength, so talk to your coach to determine what types of plyometric exercises are right for you.
Weight Training
If you don't think that the sport of weightlifting is up your alley but you want to take up weight training, hit the gym two to four times a week. The American College of Sports Medicine recommends that adults perform strength-training exercises at least twice a week for their health. Allow the muscle group or groups you trained at least one full day of rest to rebuild and repair. If you're not sure how to use a particular machine or piece of equipment, ask for help. That's what the employees at the gym are there for.
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