How Do You Know if the Weight is TOO Heavy?

Ouch!

Ouch!

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:

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:

Correct

  • 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?

Lisa

Sheslosingit.net (c) 2013 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.

 

 

11 responses to “How Do You Know if the Weight is TOO Heavy?

  1. I’ve been waiting for a how-to post on weights. Would you teach about safe lifting for women with any prolapse issues? (Uterine specifically)

  2. These are super important tips! I always hope that I’m lifting the right weight. It seems like I too often lift weights that are too light for me. I guess I will avoid injury this way but I definitely need to step it up!

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