The weight room is a place where athletes and novices alike can train to improve their strength, muscle tone and body composition. While an important tool for overall fitness, the weight room can also be a dangerous place if certain rules and policies are not followed. By following weight room policy, you can ensure a safe and pleasant training environment for both you and your fellow exercisers.
Wear Proper Attire
The National Strength and Conditioning Association recommends all participants in a weight-training program wear appropriate fitness attire, including sneakers and comfortable non-restrictive clothing. Bare feet or open-toed shoes present a safety hazard due to the risk of dropping a weight on your feet. Jeans restrict movement and often contain rivets that can tear the pads on weight benches.
No Horseplay
Strength training requires care and concentration to prevent accidents. Horseplay, including running, wrestling and other forms of goofing off are distracting to other participants and can result in a serious injury to yourself or others.
Use a Spotter
Weight-training authorities like BiggerFasterStronger.com recommend the use of a spotter while lifting weights. In addition to providing instruction and motivation, a spotter can prevent accidents by assisting you if you become too fatigued to complete an exercise. Spotting is particularly essential during exercises like the squat and bench press, which put your body under the barbell.
Put All Equipment Away After Use
Most weight rooms use various racks and weight trees to store weights when not in use. After using a piece of equipment, be sure to return in to its proper place on the correct rack. Not only does re-racking your weights make it more convenient for your fellow exercisers, but you will also eliminate the risk of trips and falls from weights left on the floor. Making sure to return your weights to their original racks keeps the weight room a safe and productive environment.
References
- BiggerFasterStronger.com
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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