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Top Tips for Strength Training - OrthoCarolina

By Staff, 06/11/18, 9:15AM EDT

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It's officially summer! And since there are no games to cover nor any scores to report, CMS Athletics wants to take this time to recognize our community partners. Each of the organizations featured this summer are supporters and advocates of your student-athletes, coaches, administrators and athletic programs. With their continued investment, we are able to create meaningful relationships within our community and provide more opportunities and resources to our athletic programs than ever before! 

This week CMS Athletics would like to recognize OrthoCarolina. As one of the district's first community partners, they are committed to providing the best orthopedic resources to our student-athletes and families. And with summer workouts scheduled to begin later this month, we're sharing their blog post, "Building on Your Workout Routine: Top Tips for Strength Training". Aaron Hewitt PA-C, physician assistant with the OrthoCarolina Sports Medicine Center, explains his top "rules" for getting into strength training:


1. Find a good coach/gym. Look at certifications and experience. I highly recommend those with a CSCS (Certified Strength and Conditioning Specialist) certification. These are knowledgeable individuals who have gone above and beyond to receive special recognition for their education.

2. Start slow. Avoid the "more is better" mentality. Remember, you can't exercise if you’re constantly battling injuries.

3. Don't focus on the numbers. Focus on technique. Develop a solid foundation to best avoid injury.

4. At some point, your numbers will plateau. Early on, every beginning athlete gets excited because you begin to lift more and more weight. Don't sacrifice technique to lift a few more pounds.

5. Don't underestimate the importance of rest. As you progress you may find yourself needed to go to bed a little earlier. Chronic fatigue is a source of overuse injuries.

6. You can't outwork a bad diet. Avoid soda and fast food. Drink plenty of water. Prepare the majority of your meals at home (not from a box).

7. Try a few different gyms or types of strength training to figure out which you really like the best or is best for your body. You may find you like to do several different types. Most gyms offer a free or discounted class or intro package.

8. Strength training needs to be a "component" to your fitness regimen along with flexibility and endurance exercise. Multiple forms of fitness will keep you performing at your highest level.

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