Strength training can be many things. Some train with weights, and others with their own body weight. Some lift really heavy, others light. The variations are incredibly many. If you train at a center, you’ve probably noticed them all, regardless of the type of training. Regardless of the type of strength training – good technique is alpha & omega!
What is strength training? The term strength training actually says everything about the form of training in general. What is really strength training? What happens when you train? When you want to train for strength, you lift weights, use bands or body weight. The goal of each individual training session is to stress the muscles so that they become stronger. What actually happens in the body is that you damage the muscle. Yes, you read that correctly (also read about recovery training).
When you, for example, lift weights, you stress the muscle more than you do normally. The weights should be so heavy that the last set becomes really tough, and you start to wonder if you can complete it. What you actually do then is to “tear apart” the muscle fibers. In the time after the training, the muscle will grow back together, and even more so. It is this process that builds strength.
Also read: Get started with strength training.
Technique when you train strength You have definitely seen them, the guys who swing weights “all over the place.” In an attempt to build a strong body, and increase muscle mass, the weights become too heavy. Then the only solution is to cheat with the technique. Unfortunately, this will rather lead to injuries over time, and little benefit from the training.
Technique is important for good strength training. Strength in a specific muscle does not come if you have to use a number of other muscles in an exercise. Take, for example, exercises for biceps, biceps curl. In this exercise, you want the load on the biceps, which is a “small” muscle. If you then choose too heavy a weight, you must use the whole body to lift the weight. You can easily tell who this applies to when the biceps curl involves the whole body swinging in the exercise.
In the example above, a lighter weight and better technique would lead to better results over time. The body should stand still, and only the biceps should work.
Also read: 14 beginner tips.
How to get good technique Getting good technique for strength training requires practice. When you start lifting weights, you should start with light weights. The
focus should be on the technique, and performing the exercise correctly.
Working on getting good technique on your own can be difficult. Therefore, you should always utilize the knowledge available at gyms. If the gym doesn’t have someone who can help you, it might be worth investing in hiring a personal trainer. The person helping you should be able to spot what you are doing wrong, and help you correct the exercise.
Some basic rules for good technique are hard to give only in writing, but some tips can be helpful.
- Tighten your abdominal muscles (about as hard as when you cough/laugh)
- Keep your shoulders low
- Focus on a straight back, also when you have movements in the hip
