Weight Training - the Art of Returning

Some months ago you may recall I had  a back injury from deadlifting. It was really a case of too much too soon. Throw in some bad form creeping in and you have the recipe for injury.



Thankfully I recovered quicker than I expected, thanks to using the lying back extension, an exercise I would recommend for anyone with back problems.

Since then I have not used weights although they started to creep back in recently since I've started doing goblet squats with kettlebells instead of air squats.

Now I've finally started moving back into this arena. Mostly I'm focusing on kettlebells and dumbbells. This gives me most of what I need - it will be some time before I dare go back to barbell deadlifts  Maybe I never will.

Nevertheless it got me thinking on weight training strategies for beginners and even dare I say intermediates. i will assume any advanced weight lifters reading this have all ready sussed most of their needs out perfectly to get to where they are now.

The key point with any new exercise is to ensure before you begin you have a really good knowledge of what 'good form' is. Don't just read one post from the many on the internet, or one video posted on YouTube, but look at several. Practise the technique then before you get to the gym without weights or with a broomstick etc to simulate the bar to ensure you have the correct form imprinted firmly in your mind. Check the positioning and lifting in the mirror to ensure it still looks right.

This is in fact where you can make real use of a personal trainer but a lot of gym staff should be able to assist with technique if you ask.

Consider carefully what weight you're going to begin with. Assess what you think you can comfortably do and then drop down another 2 - 4 kg. Stick with that weight however light it might appear and start increments in the lowest possible way each week assuming you are doing this 2 - 3 x in that week.

Don't be tempted to increase higher or quicker. Tell yourself it is better to return the next session without injury and train again!!!

I am now aiming to never be injured again and these principles are my new guiding light. I hope you do too.

Happy Training

Andy at Fitter Future.

Tomorrow - see the 5 Key Lessons in Weight Training