Smarter Strength Training: Learn Proper Technique
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As Tim mentioned in an earlier post, The ACMS have updated their guidelines for physical activity of healthy adults. In addition to vigorous aerobic activity, they’ve added weight lifting to the mix:
Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that 8-10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for 8-12 repetitions of each exercise resulting in willful fatigue.
Among its many benefits, resistance training is a great way to manage weight, improve strength, and maintain healthy bones. But without proper form, resistance training is just a great way to injure yourself and look stupid at the gym (if you don’t know what I’m talking about, watch the bench press area of the weight room for a few minutes; inevitably, you’ll see someone lifting way more than they should, arching their back, lifting their feet off the ground - we would have been more impressed with fewer pounds and better technique).
Mehdi at StrongLifts.com writes that you can’t learn proper technique by watching videos alone. Videos won’t show you what muscles to squeeze, or how to push your feet, or where you should grip the bar. Instead, learn technique from a variety of sources:
- Videos with speech
- Books - Mehdi reccomends Starting Strength for learning barbell techniques
- Articles - StrongLifts has a bunch; so does Bodybuilding.com
- Coaching from a personal trainer or an experienced lifter
- Practice - it makes perfect
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