Proper technique while using weight equipment is important to gain the maximum benefits of weight training and to avoid injury. Weight lifting is a relatively safe activity. According to a 1998 study in Medicine and Science in Sports and Exercise, during a 30-day period only two to three out of 100 people suffered from injury related to resistance training (see Reference 1). In addition, the journal Preventative Medicine in 2001 reports that weight lifting can improve blood sugar regulation, increase metabolism, improve blood pressure, decrease body fat, and improve gastrointestinal function (see Reference 2). However, to benefit from weight lifting you must use proper technique.
Step 1
Purchase proper weight lifting apparel to work out in. Wear loose fitting clothes, close-toed tennis shoes, and weight lifting gloves.
Step 2
Review the proper technique of the weight lifting exercises that you are performing. You can look for technique charts that are on machines, on the walls in gyms, or on the Internet. If you desire more instruction, hire a personal trainer.
Step 3
Perform each lifting rep slowly. Use four seconds to perform the concentric movement (movement against resistance) and four seconds to perform the eccentric movement (movement with resistance).
Step 4
Exhale when performing the concentric movement. Inhale when performing the eccentric movement.
Tips and Warnings
- Consult your physician before performing a weight lifting program. Always use a partner to assist you when using free weights (barbells and dumbbells).
- Improper technique can result in serious injury.
Things You'll Need
- Exercise Apparel
- Weight Lifting Gloves
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