May 23, 2024

Get Exercise Form Right First

Fit Body:

Master Form First!

Adding a new exercise into your workout? Get exercise form right first, and then add load to challenge your muscles. Ask your training partner or gym buddy to watch a few reps. Even using mirrors as form feedback may miss important elements of the exercise. Your partner can watch a few reps from behind you, on the right side, left side and in front, and then offer feedback as to your alignment and stability. Proper form means a more effective exercise, and that’s where results happen!

Why weight training could change how you workout forever! By Kaitlin Cofer

In years past, weight training has been viewed as a bodybuilder’s activity, a thing that “meat heads” do. But, thanks to the growing popularity of weight lifting and circuit training, iron isn’t just something you consume anymore.

You may be asking, how can weight training change how you workout forever? Here are 3 key reasons that weight training is effective and will keep you interested in working out for years to come. Always consult your physician before beginning exercise.


1. Involving weights in your workout causes your muscles to work harder which in return increases your metabolism and burns more calories as well as increases bone health. 


Example: Add in some dumbbell work to your normal circuit and you will feel your muscles burning faster than if you did the exercise with body weight alone.


2. There are countless exercises that involve weights! Back squats with a straight bar, squats with dumbbells, squats with plated weights…the number of exercises that you can do with weights and the exercises that can be changed up by adding different types of weights is countless.


Example workout using Dumbbells: 


5 Rounds of 50 seconds work and 10 seconds rest: (Always consult your physician before beginning exercise.)


1. Dumbbell push press: hold dumbbells with palms facing out and slightly dip your body down with a slight knee bend and use that momentum to drive the dumbbells up to the sky and back down, repeat this movement for 50 seconds.


2. Renegade rows with dumbbells: place dumbbells on the ground and get into a push up position while holding the dumbbells. Push up and bring up one dumbbell at a time, repeat for 50 seconds. *modification=push ups from knees.


3. Single arm row with dumbbells: stand up with one dumbbell in hand. Stagger your legs into a lunge like position. Place the hand without the dumbbell on your thigh and keep your core engaged and back straight. Row the dumbbell back with your elbow bent and jabbing the air behind you. Repeat on opposite side.


All four of these workouts incorporate weights, causing each move to be a total body exercise.


3. Three words: Strong is SEXY!

A male or female with muscles is sexy. There is nothing more attractive than a person who looks and feels strong. A healthy body is a healthy mind.


No matter if you belong to a large gym, a circuit training center or you have your own set of weights at home, it is easy, fun, and effective to add weights to your routine! Start light and work your way up!


Kaitlin earned a B.S. Nutrition from Cal Poly SLO and is a CPT. Kaitlin’s extremely passionate about inspiring people to find/fuel their inner athlete.

*Disclaimer: Result may vary from person to person.