Since I was eight years old, I have been in love with the game of baseball. It didn’t matter whether I was watching, playing, or practicing; I enjoyed every minute of it all. In the winter, I would use a racquetball to practice fielding (hand-eye coordination) by throwing it at the wall in my basement until my poor mother would get tired of hearing the ball bounce off the wall for hours on end, and she would gently direct me to call it a day.
When I was a little girl, we played slow pitch until high school. Today, kids can play all year round and start fast pitch as early as nine years old. If that had been the case, I would’ve really driven my mom crazy, as I would be the one to play on several teams all year long. Don’t get me wrong, she loved to watch me play and was my biggest cheerleader, but naturally, I overdid everything.
In fact, on the second day of tryouts for the high school team in my freshman year (ninth grade), I was walking behind girls practicing form by hitting off the tees and got hit in the right wrist by a bat in full swing. Being me, I continued to play through the pain until my future coach noticed and immediately directed me to go to the hospital. As a result of playing through the pain throughout my sports career, I suffered with:
- A broken right wrist
- Torn ligaments up my forearm
- Torn cartilage in my forearm
- A torn meniscus in the right and left knees (which prompted knee rehabilitation therapies)
- Baker’s cysts in both left and right knees
When you are a student-athlete, it is highly recommended that you take weight training classes to meet your physical education requirements. Of course, I jumped at the chance to do that because I wanted to be the best possible athlete I could be. I trained, practiced, and played hard.
Many ways to train are still the same today, and I am currently trying to stress the importance of lifting weights properly to my youngest son, who has been weight training for fun. Of course, because he is sixteen, he knows everything, and his mom is “too old” to know what today’s weight training theories consist of. Let’s take a look at what the experts have to say.
According to Gold’s Gym, how to lift weights without injury, they suggest “When you begin working out with weights, it’s important to recognize that you’re a beginner. Jumping in like you’re already a pro can be risky and do damage to your muscles. Use these tips as you begin:
- Start with no weights on the barbell to perfect your form
- Work your way up slowly to a weight level that challenges you
- Ask for help as you learn the moves
- Practice in front of a mirror so you can watch your form
- Try personal training to get guidance
- Sign up for a strength-based fitness class to learn new exercises
- Ask someone for a spot (or bring a friend to spot your lifts),”.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional advice or support. Seek immediate and appropriate care from a professional when necessary.
Lifting weights exercises
There are many exercises to lift weights. Here are a few basics to get started:
- Deadlift
- Bent-over row
- Squat
- Bench press
- Bicep curl
- Dumbbell shoulder press
- Dumbbell fly
- Dumbbell lateral raise
- Dumbbell row
- Pull-down
- Leg press
- Pull-up
- Push-up
- Row
- Arnold press
- Barbell deadlift
- Bent over dumbbell row
- Bulgarian split squat
- Chest fly
- Dumbbell bench press
- Machine squat
- Hammer curl
- Chest press
- Overhead press
In another post, Gold’s Gym suggests the following for upper body training on a machine, “The chest press works the large muscles on the front of the upper body as well as the larger arm muscles that are responsible for pushing away from the body and/or pushing yourself up off the ground. Developing strength in these muscles is important to maintain proper upper body posture and function.
Position the seat so that both feet can be firmly on the ground, with your rear end on the seat, with your back and head against the pads (remember the orange under the chin) and with the handles positioned in line with your chest. When you grasp the handles, your shoulders should be relaxed, and your elbows should be at 90 degrees, with your arms parallel to the floor.
Exhale and press the handles away from you until your arms are fully extended. Inhale and return the handles to the starting position without letting the weights slam down,”.
Note that this technique should be used whether you are doing core, lower, or upper body strength training.
What is a good weight lifting routine?
Because I am currently in physical therapy for my knee injuries, I can only focus on taking it easy with the stationary bike for about eight minutes, working on my core and upper body training as well. The Mayo Clinic says that the below is a good weight lifting routine to follow:
- Lift an appropriate amount of weight.
- Use proper form.
- Breathe.
- Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms.
- Add strength training in your fitness routine.
- Rest.
- Weight training don’ts
- Don’t skip the warmup.
- Don’t rush.
- Don’t overdo.
- Don’t ignore pain.
- Don’t forget your shoes,”.
How to lift weights without injury
In conclusion, lifting weights safely is crucial for athletes and fitness enthusiasts to avoid injury and improve their performance. Remember, starting with lighter weights and focusing on the proper form can prevent common injuries, as echoed by experts like Gold’s Gym and the Mayo Clinic.
For the most optimal outcome, it is essential to incorporate balance in your routine by working all major muscle groups and allowing for adequate rest. With these tips, you can enjoy the benefits of weight training without compromising your health.