When it comes to lifting weights, slow and steady wins the race. While you may want to increase your speed when engaged in a lengthy run, there are really not many benefits to be gained by increasing the speed with which you lift free weights. In fact, you gain far more from a workout when you’re able to move slowly and steadily through a lift with your form perfected at every juncture. When you move through things too quickly, form will necessarily suffer.
This article takes a look at the proper technique that the body should go through when weights are lifted. The article places a distinct emphasis on taking your time and not overloading yourself with too much weight before you’re ready. As you’ll soon see, being able to lift a relatively light set of weights slowly and steadily ten times is going to aid your body far more than haphazardly pulling up a massive weight once.
Our trainers at DISC Sports & Spine suggest the best regimen would be one in which you can conduct eight to 12 reps three times in a row. Of course, that comes with the caveat that you should have perfect form when you engage in the lift. If you find that a dozen lifts even on the last set becomes somewhat easy and you can lift the weights at least a couple more times, this is when you can think about adding some weight to your exercise.
You want to feel good while you’re taking part in these exercises. If the strain ever gets to be too much for you, you don’t have to feel ashamed about taking a rest. In fact, an ample amount of rest is important in order for you to get your body back into optimum shape so that you can increase how much you’re lifting.
Should you increase weight and you feel your technique is suffering because you’re struggling to cope with the added strain, remove that weight you just added. If this strain then leads to an injury, take a couple days off before coming back, checking back in at the weight you used before you increased it and got injured.
Maintain control at all times. If the weights you’re lifting ever begin to get away from you, bring the weight back down, or better yet, have a spotter available who can help you out. Minimize danger by getting in the habit of exhaling when the weight is brought to its apex and inhaling as you lower it back down.
In this way, you can reduce your exposure to potential injuries that could otherwise crop up while you lift.