Weightlifting builds muscle, which can help you burn more calories to lose weight. Unfortunately, you can do more harm than good if you practice unsafe weightlifting. By taking on more weight than you can safely lift or avoiding the proper weightlifting preparation, you could cause yourself serious injury. Proper weightlifting safety techniques ensure that you can continue lifting weights in order to build muscle, burn fat and stay fit.
Use a Spotter
Whenever your weightlifting requires a certain amount of attention to form or you're lifting an amount that you've never attempted, enlist the help of a spotter. A spotter can stand nearby in order to check and correct your form, step in should you lose energy and help you lift heavier weights. Without a spotter, you could be caught in an uncomfortable position with a heavier weight than you're used to or sustain injuries due to poor form. Find a workout buddy who can spot you in return for your spotting him. Choose a spotter who is experienced and knows how to safely act around weights and how to spot proper posture.
Keep Breathing
It may sound like an obvious tip, but consider how often you hold your breath in order to put extra power behind your lifts. It's an almost natural reaction to hold your breath when you concentrate or lift a heavy weight, but it's a dangerous practice that can become a habit over time. When you hold your breath while exerting your body, you may find yourself feeling dizzy or even fainting for lack of oxygen. This can lead to severe injuries, especially if the fainting occurs while lifting. Make an effort to inhale and exhale evenly while lifting weights.
Rest
Overworking your muscles through weightlifting can cause overuse injuries. While your goal may to strengthen your muscles, you could actually harm them if you work them strenuously every day. The American Academy of Family Physicians recommends that you lift weights no more than three days a week, allowing time in between workouts for ample muscle recovery.
Warm Up and Cool Down
If you head straight for the weights when you get to the gym, you could be doing your body a disservice. Working your muscles while they are tight can lead to ligament and tissue damage due to strains and sprains. Take time before each workout to warm up your muscles. Hop on a treadmill for five minutes and stretch each major muscle group before you begin lifting. When you're finished, cool down with moderately-paced walking and further stretching to avoid next-day muscle soreness.
Wear Gloves
A poor grip on your weightlifting bar can be dangerous. When you're sweating and exercising, it can be difficult to keep a firm grip while lifting heavy weights. Wearing weightlifting gloves can help remedy some of the dangers of sweaty palms during a weightlifting session. Look for gloves with rubberized palms for a superior grip to avoid slippage and possible injury.
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