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Weight training: Do's and don'ts of proper technique
Effective weight training depends on proper technique. Follow these do's and don'ts to maximize your weight training program.
By Mayo Clinic staffYou don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury.
Check your technique
You might learn weight training techniques by watching friends or others in the gym — but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.
If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training technique. If you've been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you may need to make.
Next page(1 of 2)
- Brown LE, et al. Workout schedule and rest. In: Brown LE. Strength Training. Champaign, Ill.: Human Kinetics; 2007:133.
- Findley BW, et al. Safety, soreness, and injury. In: Brown LE. Strength Training. Champaign, Ill.: Human Kinetics; 2007:149.
- Carpinelli RN, et al. Strength training: Single versus multiple sets. Sports Medicine. 1998;26:73.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Aug. 11, 2009.
- Growing stronger — Strength training for older adults. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/growingstronger/faq/index.html. Accessed Aug. 11, 2009.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 13, 2009.
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