Weight training proper form

In addition to heeding the general safety tips we present here, be sure to follow the specific tips we give you for each exercise. Even subtle form mistakes, such as overarching your back or cocking your wrist the wrong way, can lead to injury.
The main goal is to adjust your body so that when you move you don’t place any undue strain on any of your joints or muscles. It’s important that you understand that form is everything in weight lifting. Poor form ultimately leads to injuries.

Before you start building muscle, you need to establish correct form and balance — and especially before you add more weight. When you start using heavy poundage, bad form ultimately leads to injuries to muscles and joints. Don’t get discouraged because form adjustment is something all weight lifters must do. If you start with bad form, you carry that form forward, until you find out the hard way that you’ve been moving incorrectly. Old habits are hard to break!
Follow these tips:

• Don’t jerk or bounce any weight around.
• Don’t be afraid to ask for help while you’re in the gym.
• Ask gym employees for help if you’re having trouble with certain exercises. Staff is usually helpful and answers any questions you may have.
• Follow a beginners’ weight lifting routine consistently for two to three months before moving on to more challenging exercises. Be patient, you’ll eventually start to pile on weight plates; but for now, think form and balance.

You have to train your neuromuscular system before you start increasing muscle tone and size. In other words, you need to improve the connection between your brain and your body so that more muscle fibers will fire with each contraction. This process of developing muscular control simply takes time. Star quarterbacks weren’t born throwing touchdown passes in the Super Bowl. Excellent form took many, many years of disciplined practice and training to develop that level of skill and expertise. Training takes time.