Rules for Advanced Strength Training

When occasional strength trainers move on to intermediate and advanced weight training, there is more to keep in mind. Heavier weights are more challenging, so follow these three rules to make the transition smooth, safe and effective:

1. Have a Spotter

For most exercises you do not need a spotter. Especially if you are lifting light weights that won't hurt you. However, when you get in to exercises like a bench press, with a weight amount that could kill, never mind injure, it's important to at a minimum, have someone close by. Never work out alone. Too many accidents have happened simply because nobody was around to help a lifter in trouble.

2. Invest in Gloves and wraps

Regular strength training causes callouses and sometimes, joint inflammation in the wrists. Gloves will keep your hands smooth, and wraps around the wrists will keep them stabilized and safe from injury. The best bet, is to find gloves with built in wraps. Be sure to find gloves that fit perfectly, otherwise you risk losing a great grip, and that can prevent you from lifting heavier with safety in mind.

3. Technique Before Weight

It's more important to nail technique then to raise the weight amount. Not only because it can cause injury but because improper technique won't give you the results you want. It's much better to be informed and know exactly what you are doing, rather than wasting time and energy and not reaching goals.

If you are taking the step from occasional strength trainer, to serious weight lifter, consider hiring a personal trainer to guide, spot and assist you with your form. A serious lifter also has a specific plan that a trainer can either plan or help to organize. A personal trainer can get you results now and in the future, by teaching the foundations necessary for success.

Lift Hard!

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