Back To The Basics

Do you know what weight is right for you? 10, 20 or even 30 lbs maybe? I've trained many who have lifted too heavy of weights while using improper form. What about the people that life two or five pound weights and think they are weightlifting. Well, technically they are "weight-lifting" but what's the benefit? Unless you are ages 60-65, you are doing your self a disservice by doing either with weights.

Proper form is essential to preventing injury and gaining muscular strength. If you lift too heavy, improperly you are at a significant risk for tearing or ripping a muscle or tendon or even worse, dislocating a joint.

Here are some pointers to prevent hurting yourself and getting a bang for your buck:

• Start with a weight that you can lift comfortable and repetitiously 12 to 15 times. If you stop at 10 reps, you know that it's too heavy of a weight to start out with. Studies show that lifting a moderate weight for 12 to 15 reps has the most positive benefits of gaining muscular endurance, increases muscular growth which combats the fat.
  
• LEARN PROPER FORM. If you think you're lifting the weight wrong, you probably are. Find a personal trainer or a instructional book to guide you. Even if you have been lifting weights for years, it is never a bad idea to go back to the basics. A good tip to remember is to keep every joint in line when executing the weight and never over-extend a joint. This could lead to straining your joints, tendons and muscles.
  
• Remember to breathe. Studies have proven that continuous breathing during weight lifting decreases the feeling of pain and makes the set easier to get through.
• Rest. I suggest don't work the same body part every day. If you want a place to start try upper-body one day and lower-body the next. This rest gives your muscles time to heal and aids in reconstruction of muscle fibers (helps tone and shape)

It's important to add weight lifting into your exercise regime in order to lose the weight and keep it off while toning and strengthening your muscles. Nothing but positive benefits come from weight lifting... unless of course you lift improperly to too heavy or light. So, ask questions, leave comments and I'll put up beginner and intermediate exercises.