11 Strength Training Dos and Don’ts
Keep these tips in mind while performing strength-training exercises:
- Do choose a weight or exercise that allows you to perform the movement in a smooth, controlled manner for one to three sets of eight to 15 repetitions.
- Do take two to four seconds to lift the weight, and another two to four seconds to lower the weight.
- Do maintain good posture and form while performing the exercises.
- Do choose a weight or exercise that is challenging and fatigues your muscles when you correctly perform the movement as specified above.
- Don’t choose weights or exercises that cause you to use bad form or hold your breath, which may result in injury.
- Do consider your health before starting an exercise program. Talking to your doctor and/or diabetes specialist is a prudent first step.
- Do warm up first. You should perform a minimum five to 10 minutes of aerobic activity (like walking) a warm-up before performing resistance exercise. You may also want to perform one to three sets of lighter resistance for each exercise as a specific warm-up for those movements.
- Don’t hold your breath. Failing to breathe normally throughout the exercise can increase your blood pressure to unhealthy levels.
- Do stretch. It is good to stretch your muscles in between sets or after your exercises. Stretch only after you are properly warmed up. Do not stretch a cold muscle.
- Don’t perform resistance exercise every day. Strength training generally works best when it is brief, intense and infrequent. Give your muscles at least a day or two to recover between bouts of resistance exercise.
- Do consider working with a qualified exercise professional to assist you.