Weightlifting is great for a wide range of people, whether you are an active athlete or are adding strength training to your routine. Taking the time to learn how to correctly lift weights will help you get the most out of your workout while also keeping you safe. Read on for tips on what to do before, during, and after lifting weights to get the most out of each session.
Prep Before You Lift
Basic preparation can go a long way towards ensuring a good workout, especially if you are new to weightlifting. Even small things like what you wear and how you start and end your workouts can be important.
1. Choose Proper Clothing
When preparing for your workout, keep these simple guidelines regarding your attire in mind:
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Footwear: You do not need weightlifting-specific shoes. Instead, prioritize shoes that are fully closed for protection and offer good traction and support.
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Clothing: You do not need specialized workout gear. Any clothing that is breathable, comfortable, and allows for a full range of motion is sufficient.
2. Treat Your Muscles Right
Proper muscle care before and after your workout is essential for preventing injuries and aiding recovery.
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Warm Up: Activate your muscles with bodyweight or light dumbbell movements before training to warm up.
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Cool Down: Incorporate stretching after your workout to help your body cool down and prevent muscles from tightening.
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Cool Down Focus: Focus your stretches on the specific muscle groups you worked to reduce soreness and stiffness the following day.
3. Get the Right Weights Before You Start
Choosing the right weight is critical for building muscle safely and avoiding injury.
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Lifting the proper amount of weight is the most effective way to build muscle without overloading your body.
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Training too heavily or too often can cause serious injuries that may prevent you from exercising.
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Adjustable Dumbbells are a great space-saving option if you are unsure about the right weight to lift.
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We are available to help you determine which equipment set is best for your needs.
4. Clear Your Space
Maintaining a clutter-free environment is essential for a safe and effective weightlifting session.
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If working out at a gym, keep your space clear of clutter like extra weights, water bottles, and bags.
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If lifting at home, ensure you have enough room to safely perform all necessary movements.
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If you have limited space, refer to this guide for ideas on creating an ideal workout area.
Always Lift With Proper Technique
Using correct technique is one of the most important things you can do to get the results you are working for and alleviate safety concerns when lifting weights. While learning how to correctly lift weights from a professional is ideal, there are a few positioning and form basics that everyone should know.
1. Foot Placement
The most common position for your feet, especially for standing dumbbell workouts, is about shoulder-width apart. This gives you a solid base for both balance and mobility without causing excess or unnatural strain.
2. Hand Grip
For safety and to correctly target specific muscle groups, some lifts require you to grip the weight in different ways. The three main grip techniques to know are:
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Underhand grip (Supinated) is where you hold the dumbbells or bar with your palms facing up — most often used during curls or similar pulling exercises.
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Overhand grip (Pronated) constitutes holding the dumbbells or bar with your palms facing down — used mostly for pushing exercises like rows.
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Neutral grip is when you hold dumbbells with your palms facing each other — it can be used for various flies, presses, and even some curls.
Your grip strength is also important to consider. No matter what style you are using, your grip should be firm and tight, but not so tight that your forearm gets fatigued while working other muscles. Always rest the weights across your palms rather than your fingers to get the most support as you lift.
3. Conscious Breathing
In general, it is best to inhale when releasing tension and exhale when working. For example, when doing dumbbell curls, inhale when you bring the weights down and exhale when you curl.
4. Consistent Pacing
Go slow! There are no prizes for finishing your set early, and rushing through an exercise can lead to injuries, poor form, or both. Concentrate on your form and completing each movement correctly rather than on pushing the pace.
5. Common Mistakes to Avoid
There are a few technical mistakes that can cause issues for weightlifters of all experience levels:
Arching Your Back
While you’ll see some high-level weightlifters arching their backs while completing different lifts, doing so can severely injure your back in the long run. This method of lifting is not recommended for most people — back injuries are common in this context, and too much reliance on your back will limit the growth you see in other muscle groups.
Using Momentum
Momentum can give you the boost you need to lift heavier weights than normal, but it often comes at the price of poor form and potential injury. In the vast majority of cases, lifting slower and with complete control is safer and more beneficial for your long-term goals.
Overextending Joints
When using dumbbells or any other free weights, there is real potential for overextending your joints if you don’t use correct technique. Overextended shoulders and elbows are some of the most common issues for weightlifters of all experience levels, especially when technique comes secondary to weight increases and high repetitions.
Create a Lifting Routine
Designing a structured lifting routine is essential for meeting your strength goals while safely managing your body's limits. Following a consistent plan helps you track progress and prevent overtraining.
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Define Your Goals: Start by identifying what you want to achieve, such as increased strength, improved bone density, injury prevention, or better balance and mobility.
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Start with Bodyweight: Begin with bodyweight exercises to learn the movements and find your baseline, then explore comfortable weight levels through careful practice.
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Invest in Equipment: If working out at home, consider Adjustable Dumbbells to accommodate various exercises and weight needs without cluttering your space.
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Consult Professionals: Consider working with a personal trainer or physical therapist to fine-tune your regimen, frequency, and intensity.
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Prioritize Rest: Incorporate dedicated recovery time, ensuring you never work the same muscle group two days in a row and including one or two rest days in your weekly schedule.
Find Your Perfect Set of Adjustable Weights.
By aligning your workout plan with your specific objectives and prioritizing rest, you create a sustainable path to building strength effectively. Consistency and patience will be your best tools as you work toward your fitness aspirations.
Avoiding and Dealing With Injuries
While strength training offers many benefits, it is important to be aware of and proactively manage injury risks.
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Minor injuries like inflammation often result from muscle/joint overuse, improper form, or using weights that are too heavy.
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While less common, serious issues such as tears or ruptures can also occur if you push your body well beyond its capabilities.
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You can limit the chances of major complications by sticking to your training plan and understanding your body's limits.
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If you become injured, even from outside activities, seek medical advice and prioritize adequate rest to allow for full recovery.
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Use recovery time to reassess your fitness goals and weightlifting plan so you can safely return to your routine when ready.
Prioritizing recovery and following a balanced approach will keep you motivated and help you return to your lifting journey as soon as possible.
Frequently Asked Questions About Proper Weightlifting
Can I lift weights every day?
No, rest and recovery days are vital for both muscle growth and injury prevention. Incorporate days of rest or light activity (like walking) into your workout plan.
How long should I lift weights in one session?
Depending on your goals, an ideal time frame for each workout is between 20 minutes and 1 hour. Some training sessions may take longer than others depending on the number of movements and the amount of rest you take between sets.
How do I know if I’m using the correct weightlifting form?
The easiest way is to consult a professional. However, if this isn’t an option, filming or watching yourself perform a lift and comparing it to a reputable video or visual guide can be informative.
I’ve never lifted before. Is it too late to start?
No! People of all different ages and lifestyles start lifting every day.
When should I increase the weight I’m lifting?
When you notice the last few reps of a set are easy, and you can easily do one or two more with proper form, go for an incremental weight increase. It can take between two and four weeks — or more — to build up the strength needed to safely add more weight. A set of adjustable dumbbells, especially a set that can expand as you get stronger, will make these gradual weight increases easy and save space. For even more micro adjustments, micro weights give you the option to increase your weight by 2.5 lbs.
Stay Mindful and Motivated
No matter if you go to a gym or prefer working out at home, it only takes a few small steps to decrease your risk for injury while lifting weights. Preparing for each workout and following a plan that is balanced between activity and rest days is vital for avoiding injuries.
Most importantly, welcome to your weightlifting journey! Strength training is not only a great way to get exercise, but can be enjoyable as well. Learn to find encouragement in the small improvements and signs you are getting stronger — this will keep you motivated to stick with your plan and avoid the temptation to lift too heavy or too often. PowerBlock is here to help during every stage of the process, whether you’re looking for new exercises to add to your routine, video examples or an equipment upgrade.
