American Fitness Professionals & Associates

By Rachael E. Picone

Weight training is an important part of any fitness program. Unfortunately, many participants sacrifice proper training principles in an effort to quickly improve appearance and strength. Follow these tips for a safe and effective weight training program:

1. Follow Safe Guidelines

The American College Of Sports Medicine (ACSM) recommends, for the healthy adult, one set of 8 to 12 repetitions to fatigue. Repetitions should be performed through a full range of motion in a controlled manner. Weight training should be performed at least 2 days per week with sessions lasting no longer than one hour.  

2. Plan Your Progress

Increasing the weight and/or the number of repetitions should be the goal of each set, and the goal of each workout. Lower the weight if the minimum (8 reps) can not be met and raise it by small amounts (2 1/2 to 5 pounds) once the maximum (12 reps) can be reached. Muscles will be challenged and will adapt by becoming stronger.  

3. Slow Down

Whoa Nellie! For weight training to be safe and effective, it must be performed in a slow, controlled manner. Lifting heavier weights by means of momentum can cause injury and lessens the impact of the exercise by spreading the intensity over different muscle groups. A controlled repetition should be approximately 6 seconds long: raise the weight in 1-2 seconds, and lower it in 3-4 seconds.  

4. Work At Your Own Level

A coach, personal trainer, instructor, or friend may push too hard or give improper training advice. Motivation from a friend can be helpful, but there is no reason to be pushed so hard that an injury occurs. Guidelines for sets and repetitions can be used as “general” models to follow, but it is important to leave room to accommodate individual differences. Pay attention to how your body feels during a workout and use common sense. Be sure that any instructors assisting you with your training hold a degree in a health related field, are certified by a reputable organization, and listen to your particular needs.  

5. Back In The Saddle

Strength training routines need to be modified when re-entering a fitness program after time off due to vacation, medical excuse, or any other reason. Even if the absence is only a few weeks, do not attempt to start with the same amount of weight used previously. Understand that you will have lost a degree of strength and that your body needs time to adjust. Lower the resistance and start out with several light workouts. Be sure you can reach a minimum of 8 repetitions in proper form.  

6. Set Realistic Goals

Having unrealistic goals and hoping for quick results can lead to lifting too much weight. Start off by setting realistic short and long term goals. Results happen with patience, dedication, hard work and consistent training.  

7. Check Your Ego At The Door

Competing against a friend, someone else’s performance, or a current record is only asking for trouble. Unless you are a professional athlete, the weight room is no place for competition. Instead of trying to impress the person next to you, strive for safety and personal progression.  

8. Learn Good Technique

A beginner, or an experienced participant, learning a new exercise must demonstrate proper lifting technique before attempting to lift a high resistance. This includes knowledge of muscles as well as ability to complete a set through a full range of motion in a slow, controlled manner. Beginners are often far too eager to use heavy resistance. This can be dangerous and puts the participant at risk for serious injury.  

9. Know Your Equipment and Your Options

To train safely and effectively, equipment must be used correctly. If you change equipment, even for the same exercise (i.e. bicep curl), remember to modify the resistance. Fifty pounds on a new Cybex machine may not feel like fifty pounds on an older Universal.  

10. Play It Smart And Compensate For Injuries

Depending on the severity of the injury, strength training routines may need to be temporarily omitted or at least modified.
The general rule of thumb is that exercise is permissible through a range of motion that does not cause pain. Pushing an injury too soon will only result in more pain and more recovery time. Keep in mind that many exercises use more than one muscle group.
For example, a shoulder injury will require adjustment to all upper body exercises (i.e. chest, back) since the shoulder will also be involved.

Rachael E. Picone, B.S., is Assistant Supervisor at AT&T’s Health Fitness Center in Somerset, NJ. A fitness instructor for 11 years, Rachael is an ACE Group Exercise Instructor and ACSM Exercise Test Technologist. Rachael is available for speaking engagements and can be reached at (908) 805-1444.