One does not have to be an accomplished bodybuilder or even a professional athlete to derive the benefits of weight training. This form of exercise is primarily chosen to increase bone density, improve muscle strength, stabilize cardiovascular health, boost metabolism, and promote better sleep.
Most professionals participate in resistance training up to five times a week. Those who have just started must take it slow and work their way up. In other words, weight training at least two to three times a week should be sufficient for new athletes.
In the beginning, the idea of resistance training can seem a bit intimidating. No wonder a recent study found that 70% of Americans rarely lift weights. The key to enjoying all the aforementioned benefits of the training is to do it the proper way.
In this article, we will discuss four useful tips for young athletes to get the most out of their weight training program.
Check Your Technique and Use Proper Form
Given the adrenaline rush and enthusiasm of a new activity, many young athletes mimic their friends or others in the gym. It is indeed possible to acquire weight training skills by watching others in action. However, not everything that you see is correct.
For instance: someone at the gym could be using improper lifting technique. Since habits die hard, it’s best to stay in the right lane from the first step itself. In other words, you can avoid painful sprains and injuries by working with a weight training specialist.
The professional can also be a physical therapist or athletic trainer who has sufficient knowledge of correct lifting technique and form. Even if you have been weight training for some time now, consult with a specialist to double-check your technique.
During the learning process, do your best to pick up each exercise correctly. This means you must move through the full range of motion while lifting weights. Keep in mind that good form will prevent you from getting hurt. When in doubt, just ask your personal trainer or fitness specialist.
Never Ignore Pain or Injuries
Despite your best efforts, some things are simply out of your control. There may be occasions when you hurt yourself during resistance training. Some common injuries associated with this practice include muscle sprains, ligament tears, mild joint pain, and soreness.
When done properly, a major benefit of weight training is that it strengthens muscles to reduce the risk of injuries. However, it is not uncommon for things to go wrong. Even if you experience minor pain (or anything out of the ordinary), do not ignore it.
The immediate action is to stop doing the exercise. If needed, take a break for a day or two to understand your symptoms better. If the pain persists or you observe any visible injuries, seek medical support. A healthcare provider will examine you thoroughly and perhaps assign a nurse based on the interventions needed.
Today, even family nurses with a post-master’s FNP are eligible to treat weight training injuries through specialist fitness courses. They will perform the necessary nursing interventions for fast and complete recovery.
Some of the common nursing interventions for weight training injuries include:
- Medication and pharmacologic support
- The implementation of RICE treatment – Rest, Ice, Compression, and Elevation
- Teaching the patient a range of motion exercises for better joint movements
- Physical therapy to encourage the healing process
- Proper nutrition and hydration
According to Rockhurst University, qualified nurses are well-trained to apply evidence-based findings for personalized patient care. With proper medical support, you should be up and about within four weeks or less depending on the injuries. In any case, never ignore any abnormalities in your body during exercise.
Breathe, Relax, and Rest Well
It is natural to feel tempted to hold your breath while lifting weights. However, this is not ideal. Instead, you should practice breathing in before each repetition, bracing as you lower the weight and breathing out while lifting the load.
You must also get ample rest before each intense workout session. This is crucial for building muscle and strength. For instance, plan daily sessions for particular a muscle group. You can include all the major muscle groups in a single session twice or thrice a week.
Avoid working the same muscles multiple consecutive days. The gap training a muscle group will allow your body the time to recover from previous intense workouts.
Don’t Rush or Skip the Warmup
Never try to move the weight in haste or hurry. It’s important to do the same in a focused and controlled fashion by taking it slow. This will prevent you from relying on momentum and impart the strength needed for the muscles to lift. Between each exercise set, have at least one minute of rest.
Finally, the warmup is created for good reason. Cold muscles that haven’t been worked up are at a greater risk of injury than warm muscles. So, always participate in a 10-minute warmup session like aerobic stretching or brisk walking before lifting weights.
Besides the tips mentioned in this article, always remember the golden rule; you must focus on the form, not the weight. As your resistance builds, gradually increase the weight to keep challenging your muscles. Lastly, stick to your weight training routine in a way that a full-body workout happens every week.