Control Is Key: Proper Form When Resistance Training

Aerobic or cardiovascular exercise is the choice for most people working out, but anaerobic exercise such as resistance or weight training is equally important.  

People sometimes avoid adding weight training to their routine because they believe it is too complicated or they fear injury because of improper techniques. However, by understanding the basics you can avoid common mistakes — and potential injury.  

Follow these tips from Maurice Harden, a certified Muscle Activation Techniques (MAT) trainer, to get the best results from your workouts.  

Form Is Key 

No matter the exercise, proper form is crucial. Form refers to the way you move weight as you lift, lower, pull, or push it.  

Form also includes how you are breathing during an exercise and the speed you are performing each repetition.  

Slower, more controlled movement reduces the risk of injury and helps avoid strength imbalances in your body. 

Speed of Movement Matters 

The amount of time that your muscles spend under tension is important. Each time you lower, lift, push, or pull a weight is a repetition or rep, and a series of repetitions makes up a set.  

The longer it takes to complete a rep, the harder your muscles must work, so extra attention should be paid to proper technique.  

When determining the proper speed of movement, your priority is safety. If you are a beginner, stick to slower, deliberate movements. Generally, the safe and appropriate approach is a three- or four-second speed during a harder lifting phase of the repetition, and a three- to four-second speed during the easier lowering phase. You can mentally count as you lift and lower the weight and complete each exercise. 

Related> Benefits of Lifting Lighter Weights  

Avoid Improper Form  

During the heavier or harder phase of a weightlifting set, there is a greater chance of using improper form such as jerking, bouncing, twisting, or using excessive momentum to complete the rep. It is important to slow these movements so you can use proper form to prevent injury.  

If you are having trouble keeping proper form, the weight that you are lifting might be too heavy, so try a lighter weight.  

Ready to learn the proper form and increase your strength? Schedule a personal training appointment so we can create a custom fitness plan!  

Vary Movement Speeds 

For a healthy adult who exercises often, it is good to occasionally vary the speed of movement while weightlifting. An example would be to take five- to 10 seconds during each phase of repetition for Week One, three- or four seconds on Week Two, and then two seconds per rep the following week.  

I recommend people with medical conditions such as heart disease, arthritis, high blood pressure, and diabetes should always move more slowly, especially during resistance training. Avoid sudden or explosive movements.  

Related> How to Get Motivated for Exercise  

How Movement Affects Momentum  

Keep in mind when weight training that the faster the movement, the more momentum is needed to help the muscles get the job done. Excessive momentum means the muscles are only receiving resistance for a fraction of a second per rep. The remainder of the resistance is transferred to the joints, bones, and other muscles.  

Slower, more controlled movement reduces the risk of injury and helps avoid strength imbalances in your body.  

Muscle Strength Vs. Size 

The best strength gains are made using a higher number of sets and low repetitions using heavy weights — ones that will completely fatigue the muscles by the end of the set.  

If you want to increase muscle size, use fewer sets with a weight load that allows you to perform six to 12 reps.  

Muscular endurance can be achieved by doing a smaller number of sets with high rep ranges and weights that are light enough to perform 15 or more reps.  

Keep in mind: How much weight, how many sets, and the number of reps depends on the individual. Ask yourself, what are your objectives, goals, experience, and overall health (including past injuries)?  

Excessive momentum means the muscles are only receiving resistance for a fraction of a second per rep. The remainder of the resistance is transferred to the joints, bones, and other muscles. 

Safety Must Be First 

Safety should always be your priority when you are doing any form of exercise. Before beginning any exercise regimen, get a checkup from your doctor, especially if you have a medical condition or have recently been cleared from physical therapy.  

Listen to your body’s signals when exercising. If you feel dizzy, short of breath, nauseous, or are experiencing pain during exercise, stop immediately and talk to your doctor.  

Build Your Body with Dynamic Fitness 

Exercise is our best medicine. Resistance training is a science, and when done properly you can gain strength and endurance while avoiding injury.  

If you are experiencing any limitations in range of motion, a MAT program will correct muscle imbalances, increase your mobility, and result in greater strength.  

Schedule a fitness assessment today and let Dynamic Fitness & Rehabilitation develop an exercise plan just for you! Call (813) 422-5671.