26 Sep Tips to Effective, and Safe, Weight Training from Florida Weight Loss Doctor

In our Florida weight loss clinic, we work with bariatric dietitian nutritionists, counselors, and many of our patients work with personal trainers.

It’s important to have an integral, individualized plan. All, plans, though, should include mindfulness. This presence means we’re aware of what’s on our plate, who we’re sharing a meal with, how we’re progressing our fitness programs, and how to cut through the noise of every day to find spaces to simply be.

We consulted with an expert personal trainer to talk about how mindfulness, too, is essential for safe weight training, and exercising in general.

This is what Mary Detroyer (former personal trainer in New York City) has to say:

MJD:
“I often see people misuse gym equipment. Many choose weights too heavy for them, thinking heavier is better than repetition and quality. At the gym, it’s not uncommon to see people do weight training with poor form. Many clients tell me they learned how to lift weights from friends. This isn’t the safest way to begin.”

Weight training and strength training are popular choices for people to become healthier. This is a good thing – for anyone, any age. Building muscle helps prevent the loss of bone mass and density and is the only way to prevent and/or stop bone deterioration as we age. In fact, everyone should participate in muscle-strengthening activities at least two times each week.

That said, poor form can impact musculoskeletal health and the ability to build larger muscles. If you’re not doing the exercises well, they can not only be useless but also harmful.

Mary Jane says that anyone who is beginning a  new weight training program, should consult with a personal trainer, knowledgeable athletic trainer, fitness specialist, or physical therapist before diving into weights. Personal trainers aren’t for the stars or high-performance athletes. Investing in health is for everyone. Likewise, if you’ve been weight training for a while, consider consulting with a personal trainer to check your form and update your routine.

Here are some additional tips to get you ready for your fitness program.

Wear good shoes. Good soles will keep you from slipping. Good shoes will protect your feet. Appropriate footwear can make a huge difference in training.

Warm up with an aerobic activity before starting.  Walk to the gym to get your heart rate up. Lifting with cold muscles opens you up to injury.

Start with a lighter weight, one you can comfortably lift 15 times and make sure the weight does not wobble around. The National Federation of Personal Trainers suggests you lower the weight if you find your body swaying. For instance, if you need to swing your arm to do a bicep curl, the weight is too heavy. Lift a lighter weight. Build up to heavier weights. This takes time.

Form is everything. Good form ensures muscle targeting. That means you’re working the muscles you desire to. Learn how to do the exercise well. Be mindful of your body, your form. If you’re not sure if you’re doing the exercise right, ask a trainer or fitness specialist.

Breathe! Inhale just before lifting the weight, and exhale after letting it down. Keep your breathing steady, so as to keep repetitions steady. This is your rhythm.

Don’t rush. We’ve been inundated by the message that faster is better. SLOW DOWN. If you don’t have a full hour, do fewer exercises well instead of all of them rushed. Rushing can cause poor form, which, in turn, causes injury.

Listen to your body. Rest, when you need to rest. STOP when you need to stop. And never ignore pain. Exercise should push us but never hurt us.

Weight training is a key piece of health. It builds muscle, keeps us balanced, maintains bone health, and keeps us stronger and independent.

As part of your wellness journey, consider working with a  registered personal trainer. This is a great addition to you reaching, and maintaining, a healthy weight.