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Centrals - Strength Training with Free weights Jun 23rd, 2015
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. When you do resistance training repeatedly and consistently, your muscles become stronger.

Resistance training can be dangerous if your technique is not right. It is important to pay attention to safety and good form to reduce the risk of injury. If you are interested in starting resistance training, make sure you have an assessment and program written for your specific needs. Make sure you follow any medical advice and are shown the exercises by a physiotherapist, exercise rehabilitation professional or qualified gymnasium instructor.

Safety tips for resistance training

  1. Proper technique is essential. If you’re not sure whether you’re doing a particular exercise correctly, ask a qualified personal trainer, gym instructor or exercise physiologist for help.

  2. Start slowly. If you’re starting out, you may find that you’re able to lift only a few kilograms. That’s okay. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, gradually increase the weight.

  3. Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury.

  4. Don’t hold your breath. Breathe normally while lifting by exhaling during the exertion or harder phase and inhaling during the easier or relaxation phase.

  5. Control the weights at all times. Don’t throw them up and down or use momentum to ‘swing’ the weights through their range of motion.

  6. Maintain a strong form while lifting, as this will prevent injury through incorrect technique. Always lift weights within your own capabilities and slow down or stop if you feel the weight is out of control or too heavy.

  7. Use the full range of motion. It is important when lifting a weight that it travels through the full range of motion of the joint. This develops strength of the muscle at all points of the motion of the joint and decreases the chance of injury through over-stretching.

  8. Wear appropriate clothing and safety equipment such as gloves. Dress comfortably and practically (for example, wear clothes that do not restrict movement and allow you to sweat easily).

  9. Maintain correct posture and body positioning (form) to reduce the risk of injury at all times.

  10. Once you have finished a set, gently place the weights on the floor – don’t drop them. Otherwise, you could injure yourself or people nearby.

  11. Don’t train if you are over-tired or feeling ill.

  12. Don’t try to train through an injury. Stop your workout immediately and seek medical advice.

  13. Muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the muscle group for at least 24 hours before working the same muscle group again.

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