Weight training

Weight training can be the most effective technique for developing the strength and size of skeletal muscles. It provides functional benefits and may improve overall health and well-being.

Safety

Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to "cheat", i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker lower back muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: "train, don't strain".

Related Topics:
''squat'' - Deadlift - Leg - Buttock - Lower back

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to the discomfort expected from such vigorous effort. It does NOT suggest ignoring the more severe pain that comes from injury.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience lactic acid buildup in their muscles. This is experienced as a burning sensation in the muscle, but it is perfectly harmless. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the "pump"), which is also harmless.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Beginners are advised to build up slowly to a weight training program, untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise delayed onset muscle soreness. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Weight trainers commonly spend 5 to 20 minutes warming up their muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least 2 to 4 seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints.

Related Topics:
Warming up - Aerobic exercise - Stretch

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Exercises where a barbell is held above the body, such as the squat or the bench press, are normally performed inside a squat cage, which can catch the bar, or in the presence of one or more spotters, who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so.

Related Topics:
Bench press - Squat cage - Spotter

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Anyone beginning an intensive physical training program should consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

There have been mixed reviews regarding the use of weightlifting belts and other devices, such as weight training gloves. Critics claim that they fool the lifter into thinking that their muscles are more capable than they really are, causing them to attempt to lift more than what would be naturally safe for them.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~