How To Lift Weights The Safe Way?

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Fitness & Sport Management Blog

You don’t need to be a bodybuilder or a professional athlete in order to reap the benefits of weight training. When performed correctly, weight training can help you lose fat, increase your strength and muscle tone, and boost your bone density. If not done correctly, however, weight training won’t give you these benefits — and may actually lead to injury.

Whether your fitness objective is to create muscle mass or achieve a fitter, more toned body, weight training can assist you with getting there. Weight training, which is also known as resistance or strength training, develops lean, stronger muscles, strengthens your bones and joints, and helps boost your metabolism. This means that you’ll burn more calories even when you’re at rest.

In addition, stronger muscles can improve your athletic performance and lower your chance of injuries. Even if you’ve never performed any type of weight training before, it’s never too late to begin. Strength training is appropriate for both men and women, and it can be started at any age or fitness level.

Knowledge Prevents Injury

You are able to avoid injury by using a cautious as well as knowledgeable approach to weight training exercises. Your technique — your form and how you do the exercise — is crucial to minimising injury. You also need to make good judgments regarding the type of exercise in addition to the load you try to lift, push or press, particularly in relation to your existing fitness, strength, bone and muscle health as well as injury status.

Check Your Technique

You may learn weight training techniques by watching friends or others in the gym, however sometimes what you see isn’t safe. Incorrect weight training technique could lead to sprains, strains, fractures and other painful injuries which may hamper your weight training efforts.

If you’re getting started with weight training, it’s advisable that you work with a knowledgeable physical therapist, athletic trainer or other fitness specialist who’s familiar with proper weight training technique. If you’ve been utilising weights for a while, consider scheduling time with a personal trainer in order to double-check your technique and identify any changes you may need to make.

Don’t Overdo It

Start with a weight you are able to comfortably lift 12 to 15 times. For most individuals, a single set of 12 to 15 repetitions with a weight that fatigues so that the muscles are able to build strength efficiently and can also be as effective as three sets of the same exercise. As you become stronger, gradually increase the amount of weight.

Remember To Breathe

You may be persuaded to hold your breath while you’re lifting weights. Don’t do this! Rather, breathe out as you lift the weight and breathe in as you lower the weight.


Don’t exercise the same muscles two days in a row. You may work all of your major muscle groups at a single session two or three times a week. Alternatively, plan daily sessions for particular muscle groups. For instance, you could work your arms and shoulders on Monday and your legs on Tuesday, etc.

Contact Trifocus Fitness Academy

If you are keen to learn additional information about weightlifting, then you need to do our Personal Training Diploma. Follow this link to find out more.

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