Eric Frey.net

So, I’m at the gym today, working through my routine. There were only a couple of other people there (it’s a small gym that’s part of my apartment complex), 2 women maybe about 18 and 30. I’m warming up on the treadmill, and the younger girl who was walking on the treadmill next to me gets off the machine and mosies on over to the lat pulldown machine. I try not to watch other people work out, but I noticed this chick lazily pulling the bar down behind her head. Now, to be fair, the instructions posted on the machine don’t specify whether to pull down behind the head, or in front. But, I don’t think that is any excuse for poor form.

Here’s my point: If you are wanting to start an exercise program, good for you. Realize however, that some movements may not necessarily be natural or intuitive, especially if you are using free weights. Now, this lady was using a machine, so there is some reduced risk of improper technique, but I think one still has to do some research before beginning a strength training program. A little reading on her part and she would have discovered that performing exercises involving the deltoids behind the neck can cause rotator cuff injuries.

Now, I don’t claim to be a pro at this stuff (yet, I am going to school for it), but with the potential for injury through improper lifting technique, you would think people would do the book work, or hire a trainer, or at least watch a video or two on YouTube (with proper scrutiny). Hell, many health clubs will at least introduce you to the equipment and it’s proper use when you sign up. Before designing my weight training program, I read a book about weight training. Fortunately for the girl mentioned above, her load was so small that it was obviously not stressing her muscles at all.

Fortunately for me, she only did 3 or 4 lazy reps on one or two machines and then left, freeing me to do my circuit without having to work around someone who wasn’t really working anyway.

By the way, if you were curious, the book I read and heartily recommend on weight training is Fitness Weight Training. I sat around Borders for a couple hours looking at all of their weight training books, and this one was the only one that really touched on how to determine proper training loads for an individual based on specific weight training goals. Really, if you need a good starting point to begin weight lifting, this book will guide you easily through designing, and steadily increasing the intensity of an intelligent weight lifting program. Do your homework, workout smart and don’t get hurt!