Mastering the Skills of Resistance Training

Lifting weights is a skill just the same as swinging a tennis racket. Therefore, you should start slowly and learn the proper techniques before lifting heavy weights. Would you challenge Serena Williams to a tennis match before you have learned the skills of tennis? My guess is no. So, do not try to lift heavy weights when you are learning to lift weights. The following are some of the most important resistance training skills:

1. Breathe (exhale) during exertion. For example, when you are performing a bench press, make sure you exhale as you press the weight up.
2. Control the weight throughout the lift. If you cannot perform a lift slowly and with control, the weight is too heavy. The ability to lower the weight with control is a good measure of whether the weight is appropriate for you.
3. Focus your attention on lifting. Resistance training can cause injury if performed incorrectly. You are not ready to lift if you are looking around the gym and talking to others while lifting.
4. Know your limits. Don't be a hero! If you are going to lift heavy weights or lift a weight until failure, make sure you have a spotter. A spotter is someone that can help you with the weight at the end of your set. Most people in the gym are willing to help out a fellow lifter.

© Human Kinetics