Don’t be shy. Dare to do strength training. With a bit of help, you’ll learn to love the benefits.
Healthy bodies also need strong muscles. One way to shape and strengthen them is through targeted strength training. However, if you do the strengthening exercises incorrectly, you will end up doing more damage and not benefiting from the health-promoting properties of the training.
Of course, this leads to persistent rumours and horror stories that present strength training in a horrible light. Don’t be unsettled by “strength training will eradicate you.” Strength training is no more or less dangerous than other sports. It doesn’t matter whether you’re a man or a woman, young or old, you should first get introduced to the subject of strength training in a fitness studio or course by trained specialists.
Tips For Safe & Effective Strength Training
The following points are crucial:
- Make sure you always start your workout warmed up. It should be at least 10-15 minutes.
- Do the exercises correctly. Let the trainers in the studio show you how to use the equipment and what you have to consider when it comes to posture. By the way, some exercises should only be done in a team, like a bench press. (Your training partner gives you the bar and intervenes if it gets too tricky).
- Exhale as you build tension or lift or push the weight. Inhale slowly as you release the tension or lower the weight. Never hold your breath during exertion. Holding your breath, also called the Valsalva manoeuvre, raises your blood pressure briefly, which can be risky for people with a heart condition.
- Ensure you never lock your knees and elbows when straightening your arms or legs. It would be best if you always kept your joints slightly flexed.
- Don’t be overzealous: Don’t take any risks to get faster results. This often leads to severe injuries that set you back in your training level.
- Give your body time to regenerate. Otherwise, there is a risk that overtraining will harm your performance level. After a demanding workout, you should take a break for at least two days. Do you have sore muscles for a little longer?
- If you’ve been sick, you should give your body enough time to recover. Listen to your body and slow down if necessary until you feel ready to go again. It is best to ask your family doctor.
- Strength training should never cause pain. If a movement feels bad and hurts, stop immediately. Do the exercises in a way that makes you feel comfortable and stable.
- Slow down if you’re feeling weak, your joints hurt, and you can’t speak or finish your sentence during the workout.
- It doesn’t matter how fast your training partners are or how much weight the others are using. You always ensure that you work slowly, controlled, and technically clean during training to avoid injuries caused by overload.
Check Yourself And The Devices
From the age of 35 at the latest, you should have a regular check-up by your family doctor or a sports medicine specialist. In addition, of course, sound equipment and the skillful handling of the equipment also contribute to your safety during training. As is the case with all sports, you should also check before strength training that everything is ok.
Don’t be afraid to ask the trainers if they can explain a task again if you are unsure. After a while, errors creep in unnoticed. Therefore, you should regularly check yourself in front of a mirror or ask someone to check your form. As a result, possible posture errors can be recognized in good time.