Lifting weights, for many, is an effective means of developing muscular fitness. Muscular fitness, along with aerobic activity and flexibility training, are the three key components of fitness. In addition to developing muscles, lifting weights increases the strength of bones and connective tissues. Despite providing many benefits, weightlifting places significant stress on the body, which can result in injury. Learning how to avoid injury is key. Consult a health-care provider before engaging in any new activity.
Step 1
Make an appointment with a certified personal trainer. The American Council on Exercise recommends consulting with a certified fitness professional before starting a weightlifting program. While other people may offer helpful advice regarding lifting weights, a certified personal trainer (CPT) will provide the most accurate information. A CPT can ensure that you maintain proper form on your exercises. Maintaining proper form is important in preventing injury while lifting weights. A trainer will also create a weightlifting program for you that is appropriate for your current level of fitness. If you're a beginning weightlifter, you can experience excessive muscle soreness when attempting a weightlifting program that is too advanced for your current fitness level.
Step 2
Incorporate a warmup and stretching into your weightlifting program. According to bodybuilding.com, over 50 percent fewer muscle-pulling and overextension injuries happen to athletes who use an ongoing stretching routine compared to those who don't. Warm up for 5 to 10 minutes, performing a low intensity exercise such as brisk walking or stationary cycling. Bodybuilding.com states that after the warmup, stretching should take place between sets of exercises throughout the program. Perform the stretches with smooth, gradual tension. A bouncing effect during the stretch can cause injury.
Step 3
Select a "spotter" while performing many barbell and dumbbell exercises. A spotter is an individual who watches you in close proximity while you perform a set of exercises. Spotters help prevent injury by assisting you if you are unable to complete a movement on your own. It is especially important to have a spotter on exercises where balance is harder to maintain, such as the bench press or squats. A spotter can watch and make sure that you are controlling the weight, and not losing balance.
Step 4
Wear a weightlifting belt while performing certain exercises. According to the Mayo Clinic, it may be a good idea to wear a weightlifting belt while performing barbell exercises such as a deadlift. A weightlifting belt can help you maintain proper spinal position during heavy lifts. while lifting weights, keep the spine in a neutral position to prevent injury.
Step 5
Wear gloves and rubber-soled shoes. While lifting weights, a proper grip can prevent losing control of the weight, which could cause injury. Workout gloves can help ensure a proper grip. Wearing rubber-soled shoes can prevent slipping on a wet surface.
Tips and Warnings
- Watch yourself in a mirror while performing some weight lifting exercises. With many exercises, you can monitor your own form by watching yourself in a mirror.
- When selecting a spotter, be certain that the individual has had experience spotting in the past. An inexperienced spotter may be unclear on what is required, which can lead to injury.
Things You'll Need
- Weightlifting belt
- Weightlifting gloves
- Rubber-soled shoes
Member Comments