Weight training can help you build muscle and get in top shape. The benefits of a good weight-training program include increased muscle mass, strength and self-image. However, you put yourself at risk for serious injury or even death by not following safety precautions. Following a few guidelines will make the weight-training experience rewarding and fun.
Warm Up
Before starting your workout, perform a warm-up routine. Five to ten minutes of cardio and stretching raise your body temperature. It is important to get used to the feel of the first exercise. One light warm-up set at the start of your exercise session is the best way to get used to the motion and range of the set. Go through the motion of the first exercise with 15 to 20 reps, according to getbig.com. Choose a weight light enough to concentrate on the motion instead of the weight. Warm-ups help prevent muscle strains and soft-tissue injuries.
Technique
Safe weight training is dependent upon many factors. Correct technique can help you avoid muscle and joint injury caused by improperly performing weight lifting routines. When lifting, improper lift angles and isolation of the wrong muscles during the lift causes muscle strains and tendon or ligament injuries. It's important when lifting from the standing position to keep your back straight, using only the muscles that you are attempting to isolate. When performing leg lifts, you must keep your spine straight and lift only with your legs, bending at the knees and not the waist. Consult a personal trainer for the correct technique before starting weight training.
Equipment
Using well-maintained equipment prevents injuries and makes the workout more enjoyable. Do not use faulty equipment; make sure workout benches are safe and clean. To keep weights from sliding off the bars, be sure the bars have weight clamps. Prevent slip and falls by using rubber mats and good workout shoes. Keep the workout area clean and uncluttered to avoid tripping accidents. Always wear a weight belt when lifting to prevent hernias and back injuries. Weight lifting gloves improve your grip.
Workout Partner
Having a workout partner not only makes the workout safer, but also makes it more enjoyable. Your partner spots the weights when you do the bench press or other exercises that require heavy weight. Exercising with a partner at home is safer than doing it alone. Not only does a partner prevent injuries, if an injury occurs, someone is there to help.
Trainers
Trainers know the safe way to lift and the correct weight to use. They also have the expertise to design a workout plan that is best for you. Hiring a trainer ensures that you are not lifting incorrectly; knowing the correct lifting technique maximizes results and reduces injury. Trainers also have the knowledge to advise you on nutritional needs and correct breathing while lifting.
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