Free weights allow you almost endless freedom in adapting strength-training exercises to suit your body and needs. Dumbbells, barbells and kettlebells also challenge your muscles and nerves to not just move the weight but stabilize it as well. However, all of that freedom can lead to problems if you're not careful; following a few basic protocols for free weight safety will help you avoid potential injury or tragedy.
Proper Form
Unlike strength-training machines, free weights don't offer any guidance on proper range of motion or technique. Thus, your first priority should be to ensure that you're performing each exercise correctly. Ask gym staff for help, hire a trainer for a few teaching sessions, or tag along with a more experienced workout buddy. Don't ask random folks at the gym to teach you. Not only are you interrupting their workouts you have no way of knowing whether they actually know what they're talking about or not.
Less Weight
Practice doing each exercise with no weight or very light weights until you master the basic form. Once you've got the form down, you can use heavier weights, but don't go crazy trying to lift the biggest dumbbell possible. Because you have to stabilize the weights too, you might lift slightly less with free weights than on a weight machine. Set a target number of repetitions - one set of 12 is adequate if you're lifting for general fitness - then stick to it. Once you feel like you can do more than your target number of repetitions with proper form, add more weight.
Be Aware
If you're working out in a crowded gym, make sure you have plenty of room in front of you, behind you and to the sides before beginning any free weight exercise. Do your best to stay aware during the exercise, too, because others might unwittingly invade your space, causing you to lose control of the weights.
Dropping or throwing weights is dangerous in and of itself, but this practice is especially dangerous in a crowded gym setting because of the risk to others. A good spotter can help you keep heavy weights under control as long as you're working within your capabilities and also help protect the space you need for lifting.
You're Accountable
Although gyms provide strength-training equipment for your use, you are still ultimately responsible for your own safety. Take proactive steps to protect yourself by inspecting free weight equipment before every use. Make sure that the weight plates are securely attached to any dumbbells you lift, and use weight collars to keep weight plates secure on barbells. If a barbell rack or weight bench looks unsteady, don't use it; alert gym staff instead.
Most important of all, remain aware of your technique every time you lift. Resist the temptation to swing the weights or your body to build up momentum. Lifting the weights without momentum is more challenging, which translates to greater gain in the end.
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