The fascinating thing about lifting weights is that everyone thinks they know how to do it. It’s simple; just sit on a machine and push, right? Unfortunately, many people get hurt, find that they gain weight, or fail to get results.
There are various types of strength training and there are various ways to work individual muscle groups. Using proper form, intensity, tempo, and order of exercises can have a significant impact on your results.
Using improper form is one of the main reasons people get hurt when they are working out. By using proper form you can work the muscles you are supposed to be working, and reduce the amount of pressure on the joints. When you hear clicking, popping, or grinding in your joints, there is a chance you are doing the exercise incorrectly. Also, if you are experiencing pain during a movement, it is important that you consult with a professional. If you have had an injury in the past, it’s important that you get physician’s clearance before beginning an exercise program.
It’s important to see progress in your workout routine. The intensity of the exercise you are doing normally describes the amount of weight you are lifting. Picking a weight that is too light can slow down your progress, and a weight that is too heavy can lead to an injury. Choosing the proper intensity for the exercise you are doing will help you get stronger without compromising the musculoskeletal joint integrity.
The majority of the people that workout, tend to work out at too fast of a pace. Tempo is the speed in which you move when you are performing the exercise. Going too fast limits the amount of muscle contraction during the movement. There are times the tempo does need to be faster, but most people who are just beginning need to start out with a slow movement in order to condition the muscles and tendons to the strength training program.
Order of Exercises
Getting through the workout is a major accomplishment for most people, but going in the wrong order can rob your muscles of results. When performing a strength training program, it’s important to focus on the larger muscle groups first (thighs, hips, back, and chest) before lifting weights with the smaller muscle groups (biceps, triceps, and calves). Performing strength training exercises in the wrong order rob your larger muscles of a good workout and make your smaller muscles overwork.
Phases of Strength Training
If you are still performing the same routine that you did one month ago, it is time to change your routine. Your strength training needs to be done in phases to continue to progress. Taking the body through well-structured stability, strength, and power phases ensures that your body continuously improves and that you keep getting results.
If you are currently strength training or want to get into a strength training routine, contact Medical Fitness Pros to get the most out of your workout.