Resistance training is an essential component to any health and fitness program. There is no better way to rapidly improve body composition, strength and overall quality of life. But before you get started, there are some basic safety tips you should keep in mind. Not only will this ensure you get the most out of your training, but it will also keep you healthy and injury free.
See Your Physician
Before you begin training, make an appointment with your doctor to receive a thorough physical. While resistance training is generally considered to be a safe activity, you must get clearance to ensure your well-being. Any existing orthopedic or general health issues must be identified and treated prior to exercise.
Use Proper Technique
Once you are ready to begin training, take the time to learn and practice basic technique for each exercise. By performing exercises correctly, you will reduce injury risk and also improve the effectiveness of your workouts. It may initially be helpful to hire a certified fitness professional who can assist you. You also may wish to reference instructional materials such as technique videos and books.
Check All Equipment
Every gym should be performing routine safety checks of all lifting equipment. But you should personally check all equipment before exercise. Machines and racks should be securely attached to the floor, with no loose or out-of-place components. All weights should be free of rust and corrosion. For dumbbells, check to make sure the weights are secure at either side. For barbells, each end sleeve should be freely rotating and secure. Finally, do not forget to check the gym floor. It may become loose or excessively slippery when damp.
Always Lift With a Partner
Regardless of experience level, lifting weights alone is never recommended. In the event of an accident, you may become injured or lose unconsciousness. A training partner can assist you or call for help. A partner also can be helpful in assisting with equipment checks and ensuring proper technique.
Wear Appropriate Clothing
Wear the right clothes to the weight room. Loose or ill-fitting clothes could get caught on machines or racks. Wear a good pair of shoes. Lifting barefoot could lead to injury if a weight is dropped too close to the foot. Running shoes may be good for some activities, but they are not preferred for lifting. The cushioned sole may become unstable. A good lifting shoe will feature a solid rubber or wooden sole, which will ensure a solid base of support.
References
- National Strength and Conditioning Association (NSCA): Position Statements
- "The Physician and Sports Medicine"; Technique and Safety Aspects of Resistance Exercises: A Systematic Review of the Literature; JC Colado; 2009
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