According to the Mayo Clinic, lifting weights increases muscle mass, helps with joint flexibility, increases bone density and keeps your weight down. Taking proper precautions when lifting weights prevents injuries whether you're lifting for general fitness or for competitive purposes.
Position
Learning the proper weightlifting positions reduces the risk of injury. Although each specific weightlifting exercise has its own position, general body positioning applies to all exercises with weights. Holding your breath or breathing too fast can lead to fainting, dizziness or feeling lightheaded. Avoid locking your knees and elbows, which can lead to injury because of the extra stress on the joints. Keep the spine as straight as possible to avoid injury. A slight bend in the knees during standing exercises reduces stress on the back.
Equipment
Proper weightlifting equipment is another way to reduce the chance of serious injury. Wear shoes that have good traction. This gives you a stable base and prevents slipping when you lift. Inspect the weights and all equipment before you begin. Avoid using the equipment if it isn't in working order. Use collars on weight bars to keep weights stable.
Exercise Routine
Warm up before you begin a weightlifting session. Jogging offers a warm-up option to get your body ready for lifting weights. Choose your weights carefully without overdoing it. The Mayo Clinic recommends using a weight that makes your muscles tired after 12 to 15 repetitions. Allowing each muscle group a day to recover before working them again gives them a chance to rest. Stretching as a cool down after lifting weights is also recommended.
Spotters
A spotter is a person who stands next to you as you lift weights. A spotter is typically used while doing free weights, particularly with the bench press. The spotter helps lift the weight if the person lifting runs out of energy or needs assistance. A bar loaded with weights can cause major injuries to the lifter if it falls on him. Use a spotter if you are new to weightlifting or if you are lifting a large amount of weight.
Body Cues
The body provides cues while lifting weights. Pay attention to both subtle and obvious cues from your body to make sure you don't overdo your weightlifting routine. Stop lifting if you feel pain. Give the painful muscle group a few days to recover, or try the exercise with less weight. Your body can also let you know when it's time to increase the weights. If your normal number of repetitions becomes too easy, increase the weight.
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