What is the right way to lift weights?

Weight lifting is a great way to shape up. Orthopedic surgeon and fitness expert Vonda Wright, MD, shares a simple strength-training technique to makes lifting weights safe and effective.

Transcript

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The right weight to start with is the one you have to work to pull but isn't so resistant that it hurts or that you

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can't complete a set of 10. [MUSIC PLAYING]

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I'm Dr. Wright. Lifting weights sounds like a simple task, but there's definitely a right way and a wrong way

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to go about it. Lifting more than 85% of your maximum can increase your risk of injury.

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But lifting less than 60% of your max isn't effective. The right weight to start with is the one

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you have to work to pull but isn't so resistant that it hurts or that you can't complete a set of 10.

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You should be able to perform each repetition, lifting the weight through a full range of motion

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in a slow, controlled manner, taking twice as long to lower the weight as you do to lift it.

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For instance, when you do biceps curls, if you lift the weight by bending your elbow for two

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seconds, then you should take four seconds to extend your elbow and lower the weight. Never jerk the weight up.

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That can cause injury. Try these steps for a safe, effective strength training workout.