The Do’s
When strength training, there are a few things to consider when using weights. Safety should be your number one priority, whether you are a veteran at using weights, or new to it. I understand that not all athletes have the luxury of working with a personal trainer, or experienced parent/coach who understands the ins and outs of using weights. And, even if you do, knowledge is power. So, here are some safety considerations to consider when using weights.
Warming Up
Before doing any strength training exercises, you need to warm up your body. This can’t be stressed enough! Warming up your body increases your heart rate, which increases your blood flow. This increased blood flow allows for more oxygen to reach your muscles. Warming up primes your body for strength training and using weights. You want to engage in stretching and light aerobic exercises for at least five minutes.
Proper Form & Technique
Proper form and technique are crucial. Improper form and technique lead to injuries, such as sprains, strains, fractures, and other painful injuries. You want to learn how to do each exercise correctly, such as keeping your back straight, never locking your joints, maintaining a strong form, proper posture, and controlling the weights at all times. If you’re not sure, ask somebody who is knowledgeable about strength training and using weights.
Start Slowly
Start slowly. This is not a sprint, it’s a marathon! You may only be able to lift three pounds when starting out, and that’s ok. As your body, muscles, tendons, and ligaments adjust and get used to the three-pound weights, you’ll be able to increase to slightly heavier weights. Usual recommendation is when you can do 12 – 15 repetitions easily with a particular weight, your body is ready for the gradual increase in weight.
Breathe
Do not hold your breath. You might be tempted to do so, but holding your breath is not a good idea. Breathe through the exercise, by breathing out as you lift and breathing in as you lower the weight.
Rest
It’s important to rest between working out different muscle groups. Don’t exercise the same muscle groups two days in the row. For example, you can work your lower body muscles on Monday, and your upper body muscles on Tuesday.
A Few Last Things
If you are working out in a gym, make sure the equipment is well-maintained. Well maintained equipment means safe equipment to use. Also wear appropriate clothing that does not restrict movement, shoes, and gloves if you are dealing with heavier weights.
Strength training is a great way to enhance your skills in your sport. Take advantage and see your skills improve! As always, strength training should be done with a qualified coach, trainer, parent(s), sports trainer, or other qualified professional.
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