Weightlifting, especially if done improperly, can cause injuries that could set you back in your performance goals, prevent you from performing certain activities and make the injured area prone to future damage. Follow a few basic safety precautions in the weight room to reduce your risk of injury and maximize your strength training gains.
Learn Proper Technique
When you lift with proper technique, you'll get better results and reduce your risk of injury, says MayoClinic.com physical medicine and rehabilitation specialist Dr. Edward R. Laskowski. If you don't know how to perform an exercise or use the equipment, find a certified trainer to assist you. Don't assume other gym members lift with the right technique.
Have a Spotter
Work out with a friend who can spot you as you lift, especially when dealing with heavy weights. Ask a trainer at your gym to spot you and to check your form at the same time.
Wear Proper Attire
Laskowski recommends wearing athletic shoes with good traction to avoid slipping during your workout. Keep your shoes tied securely. Wear loose-fitting clothing that allows your limbs and torso a full range of motion. Restrictive clothing may cause you to compromise proper technique and lead to injury.
Warm Up and Cool Down
Stretch and go for a light jog to loosen up your muscles before you get to the heavy lifting. Start with a few sets at a light weight and work up to heavier weights. Stretch after your workout as your body cools down.
Lift Slowly
Every weight-lifting exercise should be performed with a controlled pace. Avoid using momentum to swing the weights up and down. Sports nutrition specialist and certified personal trainer Hugo Rivera recommends a tempo of two seconds to lift the weight and three seconds to lower it.
Be Aware of Your Surroundings
Check the equipment and make sure your weights are secure before you begin lifting. Be aware of others around you, and wait until your area is clear before exercising. Carry a towel with you to dry off slippery equipment or wet floors around the area you plan to lift. Place your weights back in their designated places when you finish.
Listen to Your Body
If you feel pain or discomfort, or if you are having trouble breathing, stop lifting right away. Wait a few days before trying the exercise that caused pain again, and start at a lighter weight. Rest for three or four minutes if you feel faint. Lifting when you feel faint or out of breath, especially in hot conditions, could cause you to faint and drop the weights.
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