Breathe Deep: The Mistake Many People Make While Strength Training

Is anyone else hearing Melba Moore singing Air from Hair?

Probably not, but breathe with me for a minute.

If you take yoga or Mat Pilates, you’re likely used to teachers cueing the breath.

If you walk, run, row, or do cardio, your breath naturally speeds up as you move.

But with strength training, something different often happens.

Photo by Nesrin art

People hold their breath.

I’ve seen it many times.

They unconsciously brace and hold their breath through both parts of a lift, then only breathe again while resting between sets.

Sometimes they don’t even realize they’re doing it.

Why It Matters

When you hold your breath unnecessarily, you may create more tension than you need.

You can also make an exercise feel harder than it needs to feel.

Breathing well helps with:

• rhythm

• control

• steadiness

• confidence during effort

A Simple Fix

Think about the most challenging part of the movement for you.

Usually that’s the lifting phase (the concentric phase), but not always.

Everyone experiences movement a little differently.

Once you identify the challenging part:

Exhale through the effort.
Inhale on the return.

Examples:

• Standing up from a squat: exhale as you rise

• Pressing dumbbells overhead: exhale as you press

• Rowing a weight toward you: exhale as you pull

Don’t Worry About Perfect

You’ll forget sometimes.

That’s normal.

Just notice it and reset on the next rep.

Over time, it becomes natural.

Final Thought

Strength training isn’t only about muscles and weights.

Sometimes progress comes from something simpler:

Learning how to breathe while you move.

Sometimes the next breakthrough isn’t more weight.

It’s a better exhale.