Every five months or so it seems I feel the need to lift too heavy and injure myself. Don’t do this. My weakest muscle is apparently my left shoulder because that’s what I keep pulling. How do you know if the weight is too heavy?
Here’s what I did wrong:
- Start with the very heaviest weight I was able to lift last time (60 lbs. on the overhead shoulder press machine.)
- Chitchat with my neighbor so I’m not paying attention to what I’m doing.
- Feel myself arching my back to get the weight up and ignore that as a sign the weight is too heavy.
- Continue this process for three sets with 15 reps each.
- Ouch! Hello chiropractor.
This is what I should have done to make sure the weight was right:
- Start with the mid-range weight I was able to lift last time (should have been 45 lbs.)
- FOCUS ON WHAT I’M DOING!!!
- If my form is off and I’m having to compensate to lift, the weight is just too heavy.
- Reduce weight and see if I can maintain proper form and alignment. If I can this then it is the correct weight; if not, reduce weight.
- Good job! High five with a functional shoulder!
Please learn from my mistakes and don’t go too heavy!! Have you ever injured yourself? What were you doing that you wish you had done differently?
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