Weight lifting not only builds strong muscles, it also helps to build healthy bones. But if you have never been around a weight room before, there are a few rules to follow--both for your safety while weightlifting and for respecting the safety of others. Begin with wearing loose-fitting, breathable clothing and grab a bottle of water so you're ready to lift safely.
Warm Up and Cool Down
Lifting heavy weights when your muscles are "cold" makes it easier for strains or other injuries to occur. For this reason, you should warm up for at least five minutes before beginning a weightlifting session. Examples of warm-up activities include walking, jogging or light stretching. Start your weightlifting session by lifting very light weights, then working up to heavier ones.
When completing your workout, you should also cool down, which can help to lower your heart rate and prevent muscle aches. A cool down should consist of stretching the muscles you had previously worked, including the legs, arms and back.
Consult a Professional for Proper Form
If you have not lifted weights before or it has been a while, consult an exercise professional who can instruct you in proper form. Many gyms offer a free tour to demonstrate the proper use of weightlifting equipment. Examples of proper form to follow include keeping your back straight while lifting weights and asking a fellow weight room person to spot you when you are lifting very heavy weights, according to FamilyDoctor.org.
If lifting a weight causes you pain or you begin to feel excessive strain when lifting, you should cease the exercise you are performing. A professional may be able to identify a good baseline of the weight amount you can properly lift.
Wear Proper Equipment
In addition to properly fitting athletic shoes and clothing, there are a few supplemental items of clothing that can provide added support to prevent injury. These include weightlifting gloves, which can prevent the hands from becoming callused or bruised due to lifting bars or hand weights. Additionally, a weightlifting belt can be worn, which provides extra support to the back, particularly during squats. This should be worn only when lifting very heavy weights as wearing a weight belt the entire exercise session can cause you to lose strength in your lower back muscles, according to Uwwsports.com.
Use the Equipment Safely
A weight room features free weights, weight machines and bars with "loadable" weights, such as a chest bench bar. Each shares its own protocols for safe lifting. For example, when lifting free weights, take care to lift with the legs, not the back. Hold only one weight with each hand and refrain from straining to pick up a weight--if you feel you are straining the body, drop down to a lesser weight. Return the weights carefully to the weight rack, ensuring they are locked into place before letting go.
Weight machines commonly use metal "pins" to select the appropriate weight to be lifted. Set the pin to a reasonable weight and ensure it is completely in the slot because failure to do so could lead to the weight crashing down on you. If the weight becomes too heavy while you are in mid-lift position, you can release the weight. However, take care to avoid any sliding weights by holding your arms or legs free from the weight platform.
Stackable weights should be handled with great care and locked into place with a clip to ensure the weight will not loosen and fall off. Stackable weight exercises often require the use of a spotter because the weight is less controlled than when on an exercise machine.
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