The Proper Way to Lift Free Weights

Posture

• Posture is crucial for any weightlifting exercise. The parts of the body most vulnerable to injury while lifting free weights are typically the lower back and shoulders. Those injuries, ranging from muscle tears to strains, are caused by overcompensating for a weakness elsewhere in the body. When your core abdominal muscles aren't strong, you rely on your lower back to make up for the weakness and potentially cause an injury.

  Focusing on proper posture will help you to avoid these injuries and get the most out of your weightlifting regimen. Regardless of the exercise you perform, make a conscious effort to tighten your core muscles (upper/lower/middle abdominals, obliques, lower back) and keep your spine straight. For exercises that require standing, remember to keep your knees slightly bent so they can better absorb any shock and provide a stable base to support your movements. This same concept applies to your elbows as well. For dumbbell bicep curls or anything similar, it may be tempting to extend your arm straight and lock your elbows, but you'll have a smoother, more comfortable motion when you keep them slightly bent and never let them lock out completely.

  All of this sets up the structure for lifting free weights, and you'll notice that as you build core muscles and others, your structure will be stronger and you will be able to accommodate heavier weight lifting.

Form

• The exercise form is made up of the specific motions you do while lifting free weights. The proper form will vary depending on the individual exercises you perform, but there are some basics that apply to nearly all exercises.

  Use slow, deliberate movement when lifting and releasing through each exercise. This gives you more control over what your body does and also allows you an opportunity to be aware how your body is reacting; if you begin to feel exhaustion or strain coming on in one set of muscles, you may be overcompensating and perhaps need to decrease the weight.

  Never use bouncing or swinging motions. This is another sign of overcompensating. When you aren't able to fully contract your muscles through slow, deliberate motions and hold the form at the beginning, middle and end of each motion, the tendency is to start swinging. This can put undue strain on your muscles and tendons, and injuries become a risk. If you notice some bouncing and swinging, lighten the weight up a little on the next repetition and control the motion.

Sets and Reps

• The number of sets and repetitions you do for each exercise will depend on your desired results. For muscle-building, do three to four sets of eight to 10 repetitions, with weights that range from 60 to 90 percent of the maximum amount you can lift. If you want to tone but not necessarily gain muscle, do more sets (four to five, and more repetitions (anywhere from 12 to 100), with lighter weights ranging from 30 to 50 percent of the maximum amount you can lift.

  If you are new to lifting free weights, start out light. Focus on mastering your form and posture with weights that are easy to lift. Once you have the basics mastered, you can begin to lift heavier free weights.