Tagged: Tips

Tips to an Effective Weightlifting Workout

Weightlifting Workout pic

Weightlifting Workout
Image: mensfitness.com

After starting out as a general manager for a single KFC restaurant, Anthony Courcy was promoted to regional manager. His current duties include hiring managers and helping them transition into their new roles. Outside of Anthony Courcy’s management obligations, he enjoys weightlifting.

Weightlifting is a popular form of physical activity. However, this type of workout should not be done carelessly. A few tips can help you get started so you can achieve an effective, but safe weightlifting workout.

First, while it may seem like the amount of weight being lifted is the most important factor, form actually matters most. When you do not maintain proper form, you risk injury. To achieve optimal form, try starting out slow, lifting your weights smoothly, and lifting lighter weights than you think you can handle. Once you have a new move down and your form is correct, then you can increase the amount of weight you are lifting.

In addition to form, make sure you are paying attention to your breathing. It’s important to exhale as you are working against the resistance, such as while pulling or lifting. As you release, make sure you are inhaling.

Establishing a routine is just as important as your breathing. It’s essential to work major muscle groups two to three times per week if you are weightlifting. Your muscles need time to recover, as they grow stronger when they aren’t being overworked. If you can, wait at least 48 hours between workouts focusing on a particular muscle group.

Safety Tips for Weight Lifters

Weight Lifters pic

Weight Lifters
Image: mensfitness.com

In his professional life, Anthony Courcy leads as restaurant general manager and training coach with KFC Restaurants. An avid power lifter in his free time, Anthony Courcy also enjoys teaching the sport to young competitors.

Regardless of level, all weight lifters must pay careful attention to safety in order to avoid serious injury. This begins with the learning of correct technique through a qualified instructor, who can teach not only how to perform each exercise, but also which exercises to perform to accomplish specific goals. Once the lifter has learned proper form for each exercise, he must practice it throughout every workout.

When working out, lifters should also remember to maintain a safe speed. Experts recommend two seconds for the lift and three seconds for lowering, as the latter requires more time to occur safely. Speed should remain steady throughout the lift, as jerking or tugging motions can not only reduce effectiveness but also create harmful force in the joints.

Finally, no weight lifting session should begin without a proper warm-up. Basic calisthenics and dynamic stretches help to prepare the muscles, though lifters should work their way up to their heaviest weights rather than start with the most difficult lifts. Stretching after the workout further preserves the muscles and helps to prevent injury-related disruption to the workout routine.