Strength Training Do’s and Don’ts at Her Active Life

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Strength Training Do’s and Don’ts

Posted October 9, 2007 at 04:00 PM by Katie Drummond

Section: Her Fitness, Athletics, Training Programs, Her Health

Dumbbells Lindsay Hutton is a professional trainer specializing in total body training. Here, she offers tips for safe and effective strength training.

Newcomers to the gym scene often feel overwhelmed by the idea of strength training. How much is too much? What’s the right form for a squat? Even exercise veterans can often use advice and fresh ideas to revamp their fitness routine. Here is a list of do’s and don’ts of strength training. Whether you are just beginning or looking for ways to give your old routine an overhaul, beginners and experts alike can benefit from these weight training pointers.

Do start slowly, especially if you are just beginning a routine or coming back after a long break. Starting too hard and fast can cause burnout, injury, and disappointment. Combine these three, and you will be much less likely to continue. You aren’t superman. You’re human. Give yourself a break.

Don’t force yourself to continue if you get injured. If you are in pain, your body is telling you to stop. Listen to it. Pushing through the pain will not make you stronger, it will just exacerbate any injury you may have and lead to bigger problems.

Do drink water, especially during high intensity workouts. An average person needs between 2-3 liters a day. Add another 1-2 cups for shorts bouts of exercise, and an additional 2-3 cups an hour for workouts lasting 60 minutes or more.

Don’t over-exercise. Everything in moderation! Give your body time to recover, especially after weight training. If your muscles feel sore, that is a good indicator you need more rest. A good way to relieve aching muscles is to get up and MOVE! Go for a brisk walk or a light bike ride. Getting blood pumping to sore muscles will help loosen them up and diminish pain.

Do enlist the help of a personal trainer! Even if you can’t afford one on one sessions, many gyms offer free workout consultations to establish a routine for newcomers. Take advantage of this! A trainer can build a program based on individual goals, strengths, weaknesses, etc. They can also introduce you to new machines and equipment that you may never have used on your own. Look for a trainer with a credible certification such as ACE, NASM, ACSM, or NSCA. A background in exercise physiology is also a huge plus.

Don’t “assume” you are doing something right. If you’re not sure your form is right while doing squats, or if you don’t know how to use a piece of equipment, ask! Personal trainers are there to help, and would much rather you ask how to do something then end up getting hurt. Plus, they can give you pointers and suggestions for alternative exercises!

Above everything else, DO have fun! Exercise should not be considered a chore. Whether you are training for sport or just to be healthy, everyone can benefit from regular weight training. Keep it fun, and you’re on the road making strength training a regular part of your everyday life