A weightlifting tip: Pace yourself

Q. When lifting weights, how fast or slow should I be moving through each repetition?

A. For those just starting out, or for anyone in the habit of using momentum to help lift a weight, I typically recommend a slower, steady, controlled pace, paying more attention to proper form than weight lifted. A minimum of 2 to 3 seconds on the lift, or more difficult (concentric) portion of each repetition, and 4 seconds on the easier (eccentric) portion is a safe speed of movement for most people.

With intermediate and advanced exercisers, a slightly faster or slower pace is acceptable, depending on goals. For example, 2 seconds on the lifting portion of the exercise and 2 seconds on the lowering phase. The idea is to train your muscles to adapt to various speeds of movement over time, just as they adapt to other changes in your routine. As long as you don't get into the habit of using momentum instead of muscle power to get the job done you should be fine.

Q. What's wrong with using momentum if it helps me to lift the weight?

A. Using momentum takes resistance from the working muscles and transfers it to the joints, bones and other muscles. It may make the exercise easier and allow you to lift heavier weights in the gym, but it also cheats you out of making gains.

The jerking and/or bouncing that usually goes along with using momentum is a common occurrence and can be seen when attempts are made to lift weights that are too heavy. Actions such as twisting, back arches, knee bends, hyperextensions or any other deviation in form that happens when using excessive momentum is known as "cheating."

Cheating typically occurs during the more difficult concentric portion of the lift and rarely occurs eccentrically. Using excessive momentum contributes to unbalanced strength development and increased risk of injury, while reducing momentum applies steady resistance throughout a full range of motion, stimulating more muscle fiber. The greater the amount of time that the muscles are under tension, the more activity occurs in the muscles being worked.

-- Marjie Gilliam,

Cox Newspapers

Marjie Gilliam is an International Sports Sciences Association master certified personal trainer and fitness consultant.