How to Lift Weights the Right Way

PlateMates are interim weights that you can add to dumbbells or barbells.

Remember to breathe. In general, exhale forcefully through your mouth as you lift the weight and inhale deeply through your nose as you lower it. Just don’t overdo it because overly forceful breathing can leave you feeling lightheaded. Although proper breathing is important for speeding oxygen to your muscles, don’t get hung up on the mechanics. Don’t hold your breath (unless you’re a world class power lifter, aiming to lift world-record amounts of weight). You can bring about sharp increases in your blood pressure, and you can even faint from lack of air.

Use a full range of motion. In other words, pull or push as far as you’re supposed to. (If you’re not sure, a trainer can show you the correct range of motion for each exercise.) Using the full range of motion enhances your flexibility. However, you don’t want to go past a natural range of motion because this can cause injury to the joint. For example, lifting dumbbells out to the side above shoulder level puts too much stress on the shoulder. Sitting down too far when you squat can cause knee injuries.

Pay attention. Remind yourself which muscle you’re working, and focus on that muscle. It’s easy to do lat pull-downs without challenging your lats. And it’s easy to do abdominal crunches without really working your abs.

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