Strength training exercises are not a reserve for athletes and avid bodybuilders. A growing body of research continues to point out the independent benefits of muscle-strengthening workouts. You can enjoy a toned physique alongside increased muscle mass, physical endurance, and weight loss. Sadly, only 30.2% of American adults meet the twice-per-week muscle-strengthening recommendations.
An excellent way to kickstart your high resistance training is to enroll in a barbell class. However, weight lifting can be dangerous if the technique isn't done right. Here are six tips to help you begin your barbell class and stay injury-free.
1. Consult a Physician Before Starting Your Strength Building Program
Resistance training can be quite demanding. It is advisable to consult with your doctor before beginning your barbell class, especially if you are over 40, have a pre-existing condition, or haven't exercised in a long time. A pre-exercise screening can help identify the risks involved when carrying out a specific workout.
2. Warm Up Before Your Workouts
Your strength training sessions may target facilitating flexibility and increase muscle mass. To reduce the risk of injury, it is important to carry out some warm-up exercises. Stretching and light aerobic workouts are excellent ways to begin your barbell class.
3. Proper Technique Is Key
A common cause of injury at gyms is improper workout techniques. Enrolling in a barbell class ensures that you have a trained instructor to guide your movements and motions. Listen to the advice provided by the personal fitness trainer, even when you feel like you are experienced enough to know what you are doing. You may need to carry out the right lifting techniques to avoid back injuries. If you need to lift a particularly heavy object, it is important to have a spotter to pick up the weight when you cannot lift anymore.
4. Start Slow
The excitement of lifting weight for the first time may cause you to overexert yourself, potentially damaging your muscles. It is advisable to start slow and gradually build upon the intensity. It may reduce the risk of excessive soreness after your barbell class and prepare your body for more intense exercises down the road.
You can start with lower repetition ranges between three to eight reps. This helps to build upon your form before gradually shifting towards higher rep sets. Ensure that the barbell class program is progressive, slowing increasing the weight or rep sets done for each workout. If unsure, consult your resistant training instructor.
5. Wear Appropriate Clothing
You may need to be comfortable as you begin your weight lifting journey. Invest in quality, solid flat sneakers, and breathable, loose-fitting apparel. This type of clothing allows you to go through the motions without getting in the way or restricting your movements. You can consult your instructor on appropriate weight lifting gear to bring for the barbell class.
6. Make Sure You're Hydrated
Hydration is key before ANY workout. If you don't drink enough fluids throughout the day, your performance will surely suffer in class. Remember, water is essential for your body to function properly and will help prevent cramps. You can take 1-2 large glasses of water one hour before you work out.
Note: If you work out early in the morning, you can drink your water throughout the night instead of drinking it all at once right before heading to class.
Strength training is a critical part of keeping fit and healthy while at the gym. As you enroll in the barbell class, it is important to keep in mind these five factors to keep you injury-free. For more information on strength training programs in our gyms in Texas, contact Texas Family Fitness.