Weight Training - Focusing on Technique

Weight training is an integral part of any fitness regimen, but if done incorrectly, not only will you not get results, but you are also risking injury.

Many people learn weight-lifting techniques by watching others in the gym. Unfortunately, most people in gyms use improper form and technique. Standing hunched, using momentum to lift weights or straining your neck and back to lift a weight that's to heavy could cause long-term damage.

If you're just getting started, the best thing to do is hire a certified personal trainer, for at least one session, just so that they can teach you how to lift. Be honest with the trainer about your reasons behind the session and take time to write down all the tips and to draw diagrams for yourself so that you will remember what you are taught.

Some other tips:

- Warm Up - Cold muscles are more prone to injury so start each workout with at least 5-10 minutes of aerobic activity.

- Lift the proper amount of weight. You should start with a weight you can lift comfortably 12 times while maintaining good form and posture. As you get stronger, you can gradually increase the amount of weight and (if you need to) decrease the number of reps.

- Stand or sit with proper form. If you are standing, keep legs at shoulder-width and stand tall. Then, lift your shoulders up and rotate them back so that you have stabilized your core. You should maintain this stance through all your reps. If you find you are losing form, go to a lighter weight or do less reps. The same upper-body position should also be held for exercises where you are sitting.

- Breathe - You should be breathing as you lift the weight and breathing out while you lower the weight. If you hold your breath while you're lifting weights, you are at risk of elevating your blood pressure to dangerous levels.

- Do not rush your lifting or use momentum. Studies have shown that slow lifting actually works much better than quick lifting. Try taking 2 seconds to lift the weight and 4 seconds to lower it. Also, if you rush, you are more likely to use momentum, which means that you are not using the muscles you are concentrating on and this defeats the point of your workout.

- Listen to your body. If you feel pain, stop exercising. You can try that same exercise in a few days or with less weight but if you are still feeling pain, stop the exercise and consult with a physiotherapist.

- Rest - Once you have worked out a certain muscle group, you need to give it at least 48 hours of rest so the muscle fibers can grow. Avoid exercising the same muscles, including abs, two days in a row.