How to Train With Proper Lifting Techniques

Weight training can be a rewarding physical fitness activity. People involved in weight training can improve both their bodies and minds from a regular program of strength conditioning. Weight training requires proper lifting techniques to avoid muscular and skeletal injuries. Injuries can occur from excessive weight, improper lifting motions or repeated motion strains. Plan your training around a series of proper lifting techniques to get a proper "lift" from your exercise program.

Instructions

    • 1

      Warm up before doing any lifting. Stretch and loosen muscles to prevent cramps or muscle tears. Use a spotter to help with weight assembly and lifting of heavier weights.

    • 2

      Prepare your exercise area before starting your training. Clear the exercise area to remove tripping hazards. Place weights in stands when lifting in a standing position to prevent bending over.

    • 3

      Start your training with proper posture. Stand straight with good posture when lifting. Center your weight and balance over your legs with a straight back. Use your legs instead of your back to lift, keeping weights or other equipment close to your body as you lift. Lift without arching your back.

    • 4

      Train using proper body mechanics to prevent injury. Keep your balance while lifting; do not sway or lean back and forth. Turn your body to change direction when moving weights; do not twist at the waist. Use your legs instead of your back to lift, keeping weights or other equipment close to your body as you lift. Use a steady lift versus speed and momentum to lift weights.

    • 5

      Vary your training program to prevent injury. Lift an amount of weight that challenges your muscle groups but does not compromise your form. Use less weight and more repetitions to keep your balance. Change your lifting routine regularly to exercise different muscle groups. Rest between sets to relax muscles to prevent over-exertion.