💪 Discover, “How you can lift longer and harder……without supplements”
Strength or resistance training can help you build muscle, improve body composition, improve bone density, prevent injuries, and allow you to complete general activities of daily living. However, there are some important things to consider when performing strength or resistance training, specifically utilizing proper form and tempo.
Proper form involves performing the exercise correctly but it is also important when preparing for an exercise or loading weight onto the rack or barbell. When undertaking strength or resistance training, proper form means performing the exercise correctly so that you do not put unnecessary strain on other parts of your body as this can cause injury. When lifting weights, you need to move your body through the full range of motion in your joints and the better your form or technique is, the greater the results you will achieve while simultaneously decreasing the risk of injury. If you are unable to lift the weight through the full range of motion, you need to decrease the weight, or find an alternative exercise that works the same area while you improve your flexibility.
When lifting dumbbells, kettle-bells, or plates, ensure that you are using proper lifting technique by keeping your core engaged and lifting with your legs and not your back. Having a workout partner to assist with handing you the weight when conducting certain exercises will also decrease the likelihood of you lifting the weight incorrectly, causing harm or injury.
Be sure to start your workout with a few warm up sets to help prime your body for what is about to occur. When completing your warm up sets, start with the appropriate amount of weight – amounts that you can lift comfortably and gradually increase up to the weight used for your working sets. Remember, good form is always more important than the amount of weight lifted. If you are finding that the weight is negatively impacting your form, in that you are rocking your body to generate moment, are not going through the full range of motion, straining your neck, or you are arching your back, the weight is too heavy and needs to be decreased! These maneuvers make the exercise less effective and can cause injury.
How you breathe during strength or resistance training is also vitally important. Do not hold your breath! In general, you should inhale through your nose during the lowering of the weight and exhale through your mouth when lifting the weight. Proper breathing will also help you to maintain proper lifting tempo. When lifting weights, you do not want to do this in a hurried or uncontrolled fashion as your movement should be controlled and purposeful. Proper tempo isolates the muscles you want to work and prevents you from relying on momentum, compromising your lifts and increasing the risk of injury.
Implementing these tips will help you to get the most out of your strength or resistance training session, allowing you to achieve results faster while avoiding injury.
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