Weight lifting equipment can cause serious injuries, even death, if not used properly, report doctors at the American Academy of Family Physicians. Serious weight lifters and amateur fitness enthusiasts should follow basic safety guidelines when lifting.
Assistance
Doctors at the American Academy of Family Physicians (AAFP) recommend taking lessons from an expert before using weight lifting equipment to learn how to use it properly. There are certain techniques that must be followed to prevent injuries and get the most out of the workout. While friends and family may believe they can advise you, there is nothing that can compare to good instruction from a trained coach. Once you've learned the correct use of the weights and equipment, use a spotter when you are lifting extremely heavy weights. A spotter is a reliable person who stands by to help you if you cannot return a weight to its starting position. Lifters are accustomed to spotting each other so don't be afraid to ask for assistance when you're adding weights to your routine or using a piece of equipment that's new to you.
Preparation
Build weight gradually so that you won't strain yourself. Add small weights to your lifts as you build muscle. AAFP doctors report that anyone under the age of 15 should not lift weights because the body is not mature enough to bear the extra pressure of weights. Prepare for each workout by warming up the muscles first. Do 5 to 15 minutes of light calisthenics or aerobics before lifting. Jog in place, use a treadmill or elliptical trainer to warm up. Make sure the weight-lifting equipment is in proper working order before you begin your routine. Check the pins in the equipment to make sure they're secure. Wear shoes that have good traction to prevent falls and slips.
Clues
Listen to your body for clues as to when you are overdoing it to prevent injuries. Stop lifting if you feel pain. Reduce the amount of weight you're lifting or rest those particular muscles for a couple days if the exercise causes any pain. Breathe in before you pick up a weight and breathe out when you lift. One clue that you're not breathing properly is if you feel faint or dizzy. Don't breathe in and out rapidly and don't hold your breath.
Form
Employ proper form when weight lifting and do not throw or play around with free weights. Trainers at the University of Wisconsin report that lifters always should lift with their legs and not their backs. Concentrate on your exercise and do not get distracted by talking to others or looking around. Maintain control of your weights at all times, moving gracefully through the motions.
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