Any type of exercise requires attention to detail in form, positioning and function, and that's especially true of weight lifting and weight training. Understanding proper safety procedures in a weight room at the local gym or in a home environment may save you from injury. A few basic rules regarding safety and weights will ensure proper use of equipment, caution and thought when using weights and offer a beneficial workout, according to Family Doctor.
Age Limits
Experts in the field of weight lifting suggest that people wait until they're at least 15 years old before lifting heavy weights, according to the Family Doctor Organization. Bones and joints are stronger, muscles more fully developed and the body is more able to lift heavy weights using correct lifting techniques and moves.
Pre- and Post-Workout Exercise
Never jump cold into a weight lifting workout, says the Family Doctor Organization. Instead, spend at least 10 to 15 minutes warming up before lifting weights, giving the muscles a chance to warm up. Allow the same amount of time after the workout to stretch and relax muscles just worked.
Spotters
Beginning weight lifters or anyone attempting to lift heavy amounts of weight should use spotters to help lower and lift weights onto racks, and to stand by in the event a weight lifter grows fatigued or requires help. Spotters are also able to help with positioning and form when you use free weights, according to Bally Fitness.
Breathe
Don't hold your breath while lifting weights, suggests Bally Fitness. Holding your breath may cause dizziness or fainting because the body isn't receiving enough oxygen. The muscles need oxygen to work correctly and at their optimal levels, so remember to breath when lifting and lowering weights. Exhale on the lift and inhale on the drop.
Posture and Form
Maintain good form and posture for all weight-lifting moves and exercises. When standing, keep your feet slightly wider than shoulder distance apart, tuck in the pelvis and suck in the abdominal muscles for the best back support, according to Bally Fitness. If you find yourself jerking your body to lift a barbell or dumbbells, you're not using proper body ergonomics.
Listen
Pay attention to what your body is telling you, suggests Georgia State University Department of Kinesiology and Health. If you feel pain, stop. Stick to a minimum of eight to 12 reps of any given exercise on two to three days a week, with workouts lasting 45 minutes to an hour.
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