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Weight Lifting Research Paper

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Everyday more women are joining men in the weight lifting room. They're doing it to gain strength, toning and improve their body image. Along with increasing their physical strength, they're lifting weights to improve their mental strength too. The following post will help to make sure you're performing in a safe manner.

Beginning Weight Training

When you're first starting your weight lifting routine, it's important to ensure that you start with a weight that can be lifted comfortably during a set number of reps. For most beginners, a set of repetitions can be approximately 12 to 15 with the proper weight.

Watch Your Form
More important than using a heavy weight is doing the repetitions correctly. A full range of motion will achieve better …show more content…
It's best to breathe in and out with the lifting and lowering of the weight. As you lift, breathe out and the opposite as the weight is lowered to the beginning position. All your muscles can be worked including legs, chest, shoulders and abdomen, and don't forget about the backs of the arms and legs too.

Tips for Your Weight Lifting Routine

Don't Ignore Your Body
It's vital that you listen to the messages from your body. If you're doing an arm strengthening exercise, yet, your lower back hurts, that means you're doing the repetitions incorrectly. Pressure on the joints is also a bad sign. It's time to check your form or lower the weight.

Weekly Progression
When you start your weight lifting routine, you'll likely start in the 5 to 10 pound range of weights. Make sure you're challenging yourself during your routine. You don't have to increase the weights each week, but don't get boring with your routine. Think about how you can increase or decrease the tempo of your lifting. For example, consider lifting and lowering faster or slower. Alternate the speed between reps as well as the rest time between sets.

Resting Those

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