Weight Training: Form and Safety

Guidelines for Good Weight Training Form

• Use controlled movements: All weightlifting movements should be steady and controlled, both when raising and lowering weights. Avoid jerky motions or swinging your limbs: these movements allow momentum—rather than your muscles—to do most of the work, and they also can cause injury.
• Keep your spine straight: When straining to lift a weight, you’ll be tempted to arch your back, which can lead to injury. If you feel your spine arching, keep your back in a neutral position by tucking your tail bone under you, and engage your abs.
• Engage your abs: Exhale while you lift the weight and draw your belly button into your spine. This will work your abdominals and protect your lower back.
• Don’t hunch your shoulders: Keep your shoulders as far away from your ears as possible.
• Don’t lock your joints: Never let your elbows or knees lock in a straight position. This can damage your joints, especially when heavy weight is applied.
• Breathe: Don’t hold your breath when lifting a weight. Exhale as you lift the weight, then inhale as you let the weight come back to its resting position.
• Rest between sets: Rest for 30–90 seconds between sets to give your muscles time to recuperate, but not so much time that they cool down.

Guidelines for Weight Training Safety

• Consult your doctor first: Weight training is not right for everyone. Talk to your healthcare provider before beginning any weight training program.
• Warm up and cool down: 5–10 minutes of cardio at an easy pace on a treadmill will get your blood flowing before you start lifting and will reduce muscle soreness and fatigue afterward.
• Stretch: Stretch before and during lifting to reduce risk of injury (see the Quamut guide to Stretching, available in Barnes & Noble bookstores and online at www.quamut.com).
• Start light: Rather than dive right in and use heavy weights, begin with an easy warmup set to get your muscles going and perfect your form.
• Use collars: Any time you use adjustable dumbbells or barbells, attach collars to secure the weight plates in place. Collars—which should be readily available at any gym—are crucial because they prevent the weights from sliding off the bar while you’re exercising.
• Use a spotter: A spotter is a person who stands by, ready to help you through an exercise if you’re struggling. Use a spotter if you’re trying a new exercise or think you may hit the point of fatigue.
• Hydrate: Drink lots of water before, during, and after your workout to reduce soreness and aid recovery.