Weight training has been shown to be a relatively safe activity when compared to other sports, according to a study published in 1994 by Brian Hamill in the Journal of Strength and Conditioning Research. However, because weight training often involves maximal or near maximal exertion, there are inherent risks. There are specific precautions you can take to reduce your risk of injury while weight training.
Technique
The most important thing to monitor while lifting weights is your technique. If your technique is not ideal for each exercise you perform, you increase your risk of injury. For example, if during the back squat you let your knees buckle inward, you are probably using too much weight. You should never use more weight than you can fully control in any lift. If you are unsure of what proper technique is during an exercise, there are many websites you can visit that contain videos and descriptions of exercises. Exrx.net is one such website that has a comprehensive list of exercises and descriptions.
Equipment
You should always make sure the equipment you are using is safe and adjusted properly. If you are using a power rack for an exercise, make sure the welds are fully intact. Also make sure it is stable and sturdy. Before you begin lifting on such a rack, you should make sure it is adjusted properly. The height of the bar should be appropriate for your height, and the safety pins should be adjusted to the correct level. If you are using a cable machine, you should ensure the pulleys are well lubricated. You should also ensure the cables themselves are not frayed or broken.
Skill
You should not try to perform lifts that you are not prepared for. As one example, it is not uncommon for high school freshmen to perform power cleans as part of their training for football. Power cleans are a complicated lift that should only be performed if a trainee has mastered front squats and clean pulls first. You should also not perform maximum testing unless you are fully competent in the exercise. If you are unsure if your skill level is appropriate to try a particular lift, you should consult the staff at your fitness center.
References
- "Journal of Strength and Conditioning Research;" Relative Safety of Weightlifting and Weight Training; Brian Hamill, 1994
- "Exrx.net": Exercise and Muscle Directory
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