Check Your Tempo:
Perhaps the most popular weight lifting programs that are trending today are those centered on completing a workout for time. This means that a group of exercises are pre-determined and then completed as quickly as the individual performing them can. Speed is the focus of this type of workout which leaves a lot of room for potential injury.
It isn’t about doing more, quickly, but doing better at a tempo that is appropriate for the weight and lift. The amount of weight you can effectively lift at a slower tempo may decrease, but there are benefits to slowing down a bit. Slowing down your tempo will actually increase the amount of energy you have to exert to complete a lift.
Taking adequate rest between sets helps prepare you both mentally and physically for the next exercise.
Opposite and Equal:
Make sure that your exercise protocol includes lifts that strengthen and focus on the front side of the body and the back side of the body. For example, if you exercise your chest muscles, make sure you also lift to strengthen your back muscles. Balance your entire body and do not neglect areas that are not thought of for aesthetic reasons!
Never Sacrifice Form:
You should be able to perform each lift with correct form. Lifting too heavy, lifting too fast, and being unfamiliar with the proper way to execute the lift are all ways that are sure to compromise form and may ultimately lead to injury. Familiarize yourself with the lift and the muscles that it targets. Be knowledgeable about proper hand/foot placement and body positioning and avoid lifting a weight that pulls you out of correct form.
Having a lifting partner to spot you as well as hold you accountable for faults in form is very beneficial and decreases the overall likelihood of an accident in the gym.
Any questions?!
Kelly J. Donaldson DC, MS