Betty Doyling

I’m sure anyone who has ever worked out in a gym has, at some point, noticed someone doing an exercise incorrectly. Most of the time no one says anything because it might upset them.However, proper form is key to gaining muscle, losing weight and keeping yourself injury-free while you train. Lifting weights incorrectly can cause a variety of injuries such as ligament strains, shoulder impingements and herniated discs.

However, improper form can be corrected. Check out some tips below:

• Plan

You need to have a plan and a reason for wanting to work out. Weight training for muscle toning or general fitness is different from weight training for a sport. Your personal goals will need a variety of specific exercises tailored to your current fitness level and sport.

• Breathe

Sometimes I have to tell my clients to breathe when they are lifting. Try not to hold your breath when you are lifting weights. You need to exhale during the concentric (or exertion) phase of the lift. This allows you to make room in your lungs for oxygen during the eccentric (or lowering) phase of the lift. By having enough oxygen in your muscles you will delay fatigue and injury.

• Leave your ego at home

You should not strive to lift the amount of weight your friends are lifting. Your weights should only match your personal goals.

• Relax

Take a rest day so that you don’t train the same muscle group two days in row. It will allow your muscles to properly heal and help you avoid injuries caused by over training.

Keep your form and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife