Weightlifting is an excellent way to strengthen your muscles, reduce your body fat and burn calories. Like most other forms of exercise, however, weightlifting exposes your body to some risks. You might suffer joint or muscle injuries if you try to lift too much at once and you can injure yourself by accidentally dropping free weights on yourself. Following certain precautions will reduce your risk of injury.
Coaching
If you're new to weightlifting, you should work with a professional such as an athletic trainer, physical therapist, or strength and conditioning coach. Such individuals can teach you how to safely and effectively lift. If at all possible, learn to weightlift from qualified professionals, rather than from friends or family members who may never have learned proper weightlifting techniques. Reading about weightlifting can also be helpful but is no replacement for hands-on instruction.
Doctor's Approval
Before you begin your weightlifting program, check with your doctor. Certain medical conditions can prohibit or limit your participation in weightlifting.
Preparation
Knowing how to appropriately prepare for weightlifting is an important part of ensuring your safety. Dress in comfortable, athletic clothing. Well-fitting, nonslip shoes are particularly important. Warm up before lifting by doing five to 10 minutes of cardiovascular exercise, and then stretch. If possible, weightlift in the company of a friend or family member.
Safe Lifting
Do not hold your breath or hyperventilate while lifting. The lack of oxygen could cause you to get lightheaded or dizzy. Do not lock your joints while lifting because that puts too much stress on your joints. Lift with your back straight. Learn how much weight you can safely lift and do not attempt to lift more weight than you can handle. Lift and lower weights slowly and deliberately. Always use a spotter when lifting free weights that you could drop on yourself. When you're done weightlifting, finish up by stretching the muscles you just worked.
Spotting Problems
Always stop lifting if you feel pain, begin to feel lightheaded or dizzy, or believe that something isn't feeling right. If the sensation persists after resting or trying a lower weight, see your doctor to check for possible injury. You might need to take some time off or adjust your routine.
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