I f done right, weight lifting helps you to lose weight, increase strength, tone muscles, and improve the density of the bones. However, if not done right, it can be dangerous to your health. Weight lifting safety is essential for whether you’re sports training, competing, or even if you’re just going to the gym. Lifting weights the wrong way can cause a lifelong injury. Injuries are painful and uncomfortable, and also cause you to take a break from your training. This can cause damage to your form as once you’re injured, it’s easy to get injured in the same joint again. Some exercises might even become difficult to do again. Hence, it’s important to avoid getting injured. Even though the tips might seem basic, even professionals forget to follow them, causing trouble to happen. Below are some tips to follow for weight lifting safety.
Avoid wearing jeans while weight lifting, as it prevents you from the execution of exercises such as squats. This can lead to losing your balance and causing injury. Comfortable shoes are just as essential and make sure they’re always tied. Wearing proper athletic clothes allows freedom of movement without any restrictions.
If you’re unsure of how to carry out a specific exercise or how to use a piece of equipment, please don’t be shy to seek help. Consult a trainer or senior gym colleague to explain the correct exercise posture. Books are available on weight lifting safety or simply follow fitness guides. Now there are even multiple online fitness trainers you can follow on social media websites such as YouTube and Instagram.
You have to be exceptionally cautious while using weights. Ensure the usage of collars to deadlock the plates securely. Particularly while handling bars. Numerous records exist of instances where people lose their balance on bars and tumble down, triggering damages. Not just for bars, but any weight lifting equipment if not handled the right way can be hazardous for your health as well as people around you. For that reason, safeguarding weights is vital for not just your safety but also the protection of people around you.
Use weights that are easy for you to control. With heavyweights, the highest stress affects your bones as well as bones not just muscles. This will result in the form you have built up being lost. Poor form with a combination of heavyweights is injurious to health. For maintaining a good form, putting stress on your muscles can be forgivable, but not in joints. It trains your body for a seamless exercise routine. With time, your form will develop to be stronger.
Directly starting two hundred and twenty-five pounds of weight lifting is dangerous. Start with stretching your body to loosen up muscles so they get used to it. Slowly add smaller weights before you add on the heavyweights. For example, for performing squats with four hundred and fifty pounds for six to eight reps, begin with two hundred pounds for eight to ten reps. Follow with three hundred and fifty pounds for eight to ten reps.
Use weights that are easy for you to control. With heavyweights, the highest stress affects your bones as well as bones, not just muscles. This will result in the form you have built up being lost. Poor form with a combination of heavyweights is injurious to health. For maintaining a good form, putting stress on your muscles can be forgivable, but not in joints. It trains your body for a seamless exercise routine. With time, your form will develop to be stronger.
Workout in an organized environment so it’s easier to seek help and prevent injury. Weights being bounced will cause stress to your muscles along with the pulling and pushing of joints which leads to the body getting hurt. Create a steady speed of two seconds while lifting along with three seconds while lowering the weights. This allows the lower part to be performed gently than the position portion, i.e. positive. You may need to start counting mentally, however, once you start getting into the routine, it’ll become natural.
Often gear such as smith equipment along with squat racks is placed right next to each other. If you’re not mindful of your surroundings while you’re squatting, you might bump into someone securing the smith machine. In an ideal world, specific gym equipment would not be placed right next to each other. Furthermore, be careful of the floor being greasy or wet either because of the air-conditioner or the ceiling causing leaks. Notify available supervisors straightaway.
Even though weight lifting is tremendously safe, it doesn’t hurt to be vigilant. Weight lifting safety should not be taken lightly as it can be hazardous to your health. Be careful and enjoy your training.