Research Corner - Q&A Breathing and Weight Training by John Hardy | Date Released : 28 Oct 2006 0 comments Print Close Question: Can you tell me whether one should breathe in or out when lifting weights? Premier International [in the UK] taught me the principle of breathing out when moving weight away from the body on exertion and in when pulling weight toward the body on exertion. The Internet offers differing advice. Answer: The most important aspect of breathing for exercise is that you do breathe! When clients hold their breath, they increase blood pressure within the body, which can be fatal. It is standard with weight lifting to be taught to breathe out during exertion. The rationale for this is that this will activate the core and help produce more power. This approach is commonly applied to all exercises. The exception to this rule (taught by Premier) would be when the exertion requires the client to move a weight towards them. The theory behind this is that the muscles required to pull a weight towards the body and the muscles required during inhalation are the same, so breathing out while trying to pull a weight towards you would not fit the body’s natural movement patterns. The real answer depends on the aim of the exercise. If you are training a client to improve his function, then part of the description of a functional movement is that it is unconscious and result driven. In this instance, you have to allow him to breathe naturally. In summary, use the following as a guide for correct breathing when lifting weights: Lower body exertion when heavy weightlifting – breathe out on exertion or use a bracing technique Upper body push when heavy weightlifting – breathe out on exertion Upper body pull when heavy weightlifting – breathe in on exertion Functional training and light weightlifting – breathe naturally Back to top About the author: John Hardy Educator, Author, Personal Trainer, Coach, Entrepreneur, Consultant, John Hardy MSc joined the fitness industry in 1994 as a Sports Performance Coach. He continues as a consultant, with a combined focus of rehabilitation and injury prevention, as well as high level physical performance. In the past 16 years, John has achieved continual professional education from the following subject-matter-experts & organisations: Gary Gray & Dave Tiberio/Gray Institute (Fellow of Applied Functional Science Vern Gambetta’s GAIN Programme FAKTR-PM – Stool Assisted Massage Fascial Manipulation – Antonio Stecco Bob Esquerre, Managing Co-Director, Esquerre Fitness Group International National Academy of Sports Medicine [NASM] National Strength & Conditioning Association [NSCA] Functional and Kinetic Treatment with Rehabilitation Technique [FAKTR-PM] John has lectured for some of the most noted fitness club organizations in the world including Virgin Active, David Lloyd, LA Fitness and Esporta. As a world renowned author and lecturer, John has provided high level fitness content for the following companies &/or products: Premier Training, PTontheNet, FitPro, Register of Exercise Professionals, ViPR, CoreStick, Escape Fitness and The GRAY Institute - GIFT Program. John has authored and co-authored the courses for FASTER Health and Fitness, including: Advanced Functional Trainer – Skills Advanced Functional Trainer – Assess and Solve Diploma in Functional Performance Diploma in Functional Therapy Diploma in Golf Performance FASTER Trainer Expert Obsessed about the Foot and Ankle Obsessed about Functional Programme Design Business Fix John is also the founding Partner of FASTER Health and Fitness, a global education company with exclusive Personal Training venues in London. Full Author Details Related content Content from John Hardy Weight Loss Happens on The Exhale - The Nasal Exhale Ed Harrold | Articles Autonomic Balance for Healthy Digestive Balance Ed Harrold | Articles Breathe Your Way into Healthy Heart Rates by Ed Harrold | Videos Breathe Your Way into Healthy Heart Rates Ed Harrold | Articles Corrective Exercise Solutions to Weight Training Injuries Evan Osar, D.C. | Articles Breathing Disorders Michael Greenhouse | Articles Correct Breathing Patterns Brian Bradley | Articles Breathing Difficulties Paul Chek | Articles Breathing for Optimal Health - Part 1 JP Sears | Articles Power Breathing: The Karate Secret of Superstrength Pavel Tsatsouline | Articles Breathing During Exercise Mike Demora | Articles Breathing and Weight Training John Hardy | Articles Feedback from Ex Clients John Hardy | Articles Work Less, Sell More John Hardy | Articles Training with Lupus John Hardy | Articles Hybrid Training John Hardy | Articles Increasing Prices Without Losing Clients John Hardy | Articles Becoming the Personal Training Executive Part 3 John Hardy | Articles Becoming the Personal Training Executive Part 2 John Hardy | Articles Postnatal Posture Training for Injury Prevention John Hardy | Articles Becoming the Personal Training Executive Part 1 John Hardy | Articles Please login to leave a comment Comments (0) Back to top