Lifting No-No’s: A Few Things to Avoid
I’ve been lifting weights since I was 13 years old. With five older brothers, it was natural for me to “Pump Iron” growing up. I’m thankful that it was a way of life for me as it paved the way for me to imprint a solid physical foundation. The imprint I created as a kid has made being fit easy for me throughout my life even to today at age 59. My biggest advice to parents is, and has always been, get your kids involved in weight training by the age of 14 or so. They shouldn’t be lifting heavy until around 16, but starting with lighter weights is a great way to prime/ “indoctrinate” them to a life of muscle and fitness that they will carry throughout their life. There are a few things to avoid, however. These are our Lifting No-No’s.
1. Don’t lift heavy for a specific muscle group on consecutive days.
When lifting heavy you are actually making small micro tears in the muscle fibers. When you give that muscle a day or two or rest it heals and comes back stronger.
- Rest is not needed if you are lifting light weights. Heavy refers to a weight load that has you struggling at around eight reps.
2. When lifting heavy, go slow and know that the specific move has two different functions.
The lift works in two directions. There is a positive and a negative movement for a lift and both are important. Most people execute the positive part of the lift well, but many waste the negative part of the lift and this decreases the benefits of the move. ( e.g.; for a bicep curl: curling up is positive work, but many people let the weight down to the start position quickly. The release of the curl is the negative work and it should be slow and controlled to get the benefits of the complete lift.
- In some moves (or workout routines) the negative part of the lift recruits more muscle fibers thereby making it more important than the positive part of the lift. The negative is a HUGE part of the move….don’t waste it!
3. Always warm up your core before you start a lifting session.
Your core is crucial to your lifts. It has to be fired up and ready to keep your body in a good position through the lift. Many people don’t realize how much the core assists in lifting. A great move to fire up your core is dead bugs (Google it to see what this move is).
4. Every single lifting move has strict form requirements to keep it safe and rewarding.
At Coffeyfit form tips are given throughout each and every move to keep the workouts safe and effective!
- Don’t lift heavy for a specific muscle group on consecutive days.
- When lifting heavy, go slow and know that the specific move has two different functions.
- Always warm up your core before you start a lifting session.
- Every single lifting move has strict form requirements to keep it safe and rewarding.
Coffeyfit has workouts that are 30 minutes and under. We provide instruction on how to properly perform the exercises as well as tips on improving your fitness level. Coffeyfit has workouts and rotations for all levels so being new to fitness isn’t a deterrent, Coffeyfit is REAL fitness with friends…so you’re never doing it alone!
Time waits for no one! Start today…and no matter what…don’t look back!
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