Weight training: Do’s and don’ts of proper technique

By Mayo Clinic Staff

You don’t have to be a bodybuilder or a professional athlete to benefit from weight training.

When done correctly, weight training can help you lose fat, gain strength and improve muscle tone. Weight training can make your bones stronger and keep your bones strong, known as healthy bone density. But if you don’t do weight training correctly, you won’t see these benefits and you may injure yourself.

You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn’t safe. Weight training technique that isn’t proper can lead to muscle strains and other painful injuries that may hamper your weight training efforts.

If you’re just getting started, work with a physical therapist, athletic trainer, or other sports medicine or fitness specialist who’s familiar with proper weight training techniques. If you’ve been using weights for a while, consider scheduling time with a trainer to double-check your technique and spot any changes you may need to make.

The U.S. Department of Health and Human Services recommends that you do strength training exercises for all major muscle groups at least two times a week.

When you’re weight training, do:

• Lift the right amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be almost as effective as multiple sets of the same exercise. As you get stronger, slowly increase the amount of weight, but make sure your technique is still correct.

• Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself.

  If you’re not able to keep good form, lower the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you’re not sure whether you’re doing an exercise correctly, ask a personal trainer or other fitness specialist for help.

• Breathe. You might be tempted to hold your breath while you’re lifting weights. Don’t hold your breath. Instead, try to breathe out as you lift the weight and breathe in as you lower the weight.
• Seek balance. Work all your major muscles, including the muscles in your hips, legs, chest, back, shoulders, arms and belly, also called abdomen. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of your shoulders and upper arms.
• Rest. Avoid exercising the same muscles two days in a row. You might work all your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, work your arms and shoulders on Monday and your legs on Tuesday.

Follow these tips to avoid common mistakes when you’re weight training:

• Don’t skip the warmup. Cold muscles are more prone to injury than warm muscles are. Before you lift weights, warm up with 5 to 10 minutes of brisk walking or other aerobic activity.
• Don’t rush. Move the weight in a controlled way, without hurrying. When you take it slow, it helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.
• Don’t overdo. For most people, completing one set of exercises to the point of fatigue is usually enough. More sets may take up extra time and lead to overload injury. But the number of sets that you perform can differ depending on your fitness goals.
• Don’t ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
• Don’t forget the right shoes. Wear shoes that protect your feet and provide good traction to keep you from slipping or injuring your feet while you’re lifting weights.

Remember, the more you focus on proper technique, the more you’ll get out of your weight training program.