Staying safe at the gym should be a priority considering an injury could leave you high and dry for days or even weeks. Gym equipment can be dangerous if used improperly, so it's important to seek out the expertise of a trainer or experienced lifter before trying it out for the first time. Gym sets can include multi-gyms, free weight benches, leg press machines, Smith machines or other gym equipment. A few basic safety tips can help to keep you safe on these gym machines.
Know the Machine
The first, and one of the most important, safety tips for using any type of gym equipment is to fully know how the machine works and how to use it. This includes knowing the location and function of any safety mechanisms on the machine. For instance, most squat machines feature a safety bar that doesn't allow the bar to pass in case you fall or drop the weight; this helps to prevent the weights from falling on you. Know how to adjust these safety features to properly fit to you while you work out. Before using any piece of gym equipment, read the instructions/safety information located on the machine. Consult a trainer if you have further questions.
Use Proper Form
Using improper form when using any piece of gym equipment is not only dangerous, but it also will not work your muscles efficiently. No matter what type of gym set you're using, the key to getting an effective workout is to use slow, controlled movements when performing the exercise. Avoid fast, jerky movements because that can lead to injury. Most pieces of gym equipment have a diagram affixed to the machine that shows you the ideal range of motion you should be using. If you find yourself not able to lift the weight using proper form, you are probably trying to lift too much weight. In general, you should use lighter weights and aim for between 10 and 20 repetitions per set. You can increase the weight as your strength increases over a period of weeks.
Check Machine Integrity
Gym equipment, like anything else, does wear out over time. Periodically, you need to check all of the cables for fraying, knotting or rips. The UK-based gym equipment safety proponent, Safe Sport, also suggests checking that all cables are covered with a protective sleeve. Also, gym sets are designed to move in a smooth motion. So if, for instance, the lat pulldown bar is no longer supplying you with a smooth, evenly weighted range of motion, the cables, pulleys or weight stack may be damaged. Also ensure that all safety pins, stops and other features are properly working before you use the machine. Finally, all gym equipment needs to be set on a well-balanced surface and should not shake, sway or move during use. If you're using a gym set that utilizes weight plates, never leave the weights on the machine when not in use; that can cause the machine to become unbalanced.
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