6 Tips for Safe Exercises During Strength Training
We all want to get fitter and stronger, but strength training is not without its risks.
At-home exercise soared during the pandemic and so did work-out-related injuries. The number of emergency room visits for this reason increased by 48% from 2019 to 2020.
The problem is not whether you work out at home or at the gym. Injuries can occur anywhere if you don’t use safe exercises. Education is the key and we’re here to provide it.
Let’s explore 6 tips for safe exercises during strength training.
1. Form Is More Important Than Weight
In exercises for strength training, form is everything. If you don’t use the right technique, you simply won’t achieve the results you want. It’s also much more likely that you’ll end up with a strain, sprain, or fracture.
Start as you mean to go on. Rather than rushing down to the gym and grabbing the weights that feel right, get yourself some training. This can be from a personal trainer, a physical therapist, or a knowledgeable and experienced friend.
For example, when learning how to build shoulder muscle, there are several exercises and machines you can use. Each has its own correct form. Never use a machine if you’re not sure how to do so safely.
It’s super easy to get into bad habits, so ask someone to check your form every so often to make sure you’re still on the right track. You can also check your form in the mirrors at the gym. If you can’t maintain good form, that’s a telltale sign the weight is too heavy for you.
Form even matters in how you pick up the weights. Many people have injured themselves picking weights up or putting them down. Don’t let your concentration slip during these simple maneuvers.
2. Stay in Control
If you can’t control the weight, it’s too heavy for you. Don’t feel disappointed, you’ll get there.
You can build strength at lower weights by changing up your movement. Momentum doesn’t build muscle, control does.
When lifting a weight, you may take three counts to raise it and three to lower it. You can mix this up by raising it in two and lowering it in four. Other variations work and they help you to build power in your muscles.
This is called tempo training. Instead of just plowing through reps, you think about each movement. Take your time and increase the amount of time your muscles are under tension.
3. Breathe
It’s very tempting to breathe in and hold your breath during strength training. But this will send your blood pressure surging. A crucial part of control in strength training is controlling your breathing.
Breathing correctly will help you to improve your circulation and heart health rather than putting it under pressure. You’ll be able to lift more and be more in the moment, focusing on engaging all your muscles.
Two technical words you need to know – eccentric and concentric. During the eccentric part of the exercise, you’re lengthening your muscles. For example, when you lift a dumbbell while performing a bicep curl.
During the concentric part, you’re shortening your muscles. Aim to inhale deeply through your nose during the eccentric phase. Then exhale during the concentric phase.
A word of warning – this doesn’t come naturally and takes some practice. But it’s a crucial part of staying safe at the gym. If you hold your breath while weight training you could be sick to the stomach and even pass out – not safe at all!
4. Create a Balanced Strength Training Plan
We’ve all seen people who’ve overdone it in a certain area. That unbalanced look is not what you’re aiming for and it’s not healthy.
Creating your own plan can be tricky as it’s easy to miss a section. For example, you might think about strengthening the fronts of your arms, but it’s easy to miss the backs.
It’s a good idea to book a few sessions with a physical therapist or personal trainer. They can work with you to complete a balanced strength training plan. They’ll also take into account your current level of fitness and any medical conditions you have.
They can demonstrate safe shoulder exercises, how to strengthen your core, and increase resistance. Strength training for men and women can be different and they will take this into account as well.
5. Make It Regular
The latest guidance from the US Department of Health recommends adults engage in strength training twice a week. This is another way to keep yourself safe during strength training. If you train spasmodically, you’re more likely to injure yourself.
Regular training, even just twice a week, allows your muscles to gradually build strength. Other benefits include being able to burn calories more efficiently and lower your levels of abdominal fat. It can also help to improve your balance and keep you steadier on your feet.
6. Give Your Muscles a Break
When it comes to strength training, less is more. If you work out too much, there’s no time for muscles to recover which is when a lot of the hard work takes place.
During strength training, microtears occur in your muscles. They then rebuild and grow back stronger. But if you’re completing strength training exercises every day, you’re not giving your body enough recovery time.
It’s recommended to complete no more than 4 sessions per week. Any more than this can lead to fatigue and even burnout. Stick to a balanced schedule and you’ll see results and also enjoy a great sleep pattern!
Safe Exercises Lead to Better Results
Safe exercises are not something for beginners only. Focus on your form, stay in control, and learn to breathe correctly. Work out regularly and allow yourself rest days for recovery.
You’ll soon see and feel the results and be glad you learned safe strength training exercises!
Are you looking for more exercise inspiration? Head over to our Fitness section for more fresh hints and tips to revitalize your workouts!
