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Training advice

Lifting weights should be a great supplement to your training. Therefore you should aim to make your training time efficient and free of injury - safety is important!

The following advice is given as a guide. I have used weights as a supplement to my karate training for many years. In this time, I have consulted with coaches, personal trainers and other martial artists about their knowledge and opinions. However, your body is unique. I strongly recommend that you consult a professional before starting any new training.

TIP 1 - FIND A COACH, PERSONAL TRAINER OR AT LEAST A TRAINING PARTNER

It is important to learn how to lift weights correctly. It is also important to train with someone rather than by yourself - for safety!

TIP 2 - SET GOALS AND DEVELOP A PLAN TO ACHIEVE THEM

Set some general goals and some specific goals. Develop an appropriate time frame to achieve them and set yourself some rewards for motivation!

TIP 3 - MAKE SURE YOU ARE READY TO TRAIN

First, its not always a good idea for children (<13) to attempt to lift heavy weights as their bodies have not matured. Please refer to the page on Weights and your Age. Second, older people (50+) should consult with their doctor before starting new exercise programs.

TIP 4 - REMEMBER TO WARM UP AND COOL DOWN

As with any exercise, you should warm up your joints with gentle movements that progress to full and faster movement. You should also increase your heart rate to an appropriate level so your muscles are ready to exercise. Please refer to the page on cardio fitness.

TIP 5 - HAVE A POSITIVE ATTITUDE

Its important to maintain a positive attitude while training for a number of reasons. Its also important to have patience - you may not achieve the results you are after in a week. It will take time and regular practice to improve. Stay positive and stay focused - you can achieve your goals if you want to!

TIP 6 - EAT PROPERLY

Your muscles need protein to grow stronger. Eat a serve of protein with each meal. Beef, chicken, tuna, milk, and cheese are all good sources of protein. There are also a variety of protein supplements available - remember you get what you pay for. Please refer to the page on Health and Nutrition.