Weight training is a popular exercise, and for good reason. It helps you to increase lean muscle mass while losing fat and strengthening your bones. However, weight training also comes with a high risk of injury, and it’s important to take all necessary precautions to prevent possibly getting hurt. Following are some tips that you can take to help avoid injury from occurring:
1. There are two people you need to talk to before getting started with weight training: a doctor and a certified trainer. Get a medical check-up with your doctor to ensure that you are healthy enough to begin working out. Then speak with a certified trainer to get the most accurate advice regarding weight training including proper form, how to plan your own weight lifting program, and more.
2. Always warm up before jumping in to weight lifting. According to a popular bodybuilding website, over 50% fewer overextension and muscle-pulling injuries occur to those individuals who participate in a regular stretching and warming up program. Take at least five to ten minutes to warm up prior to each and every workout.
3. Start small—you can always add more weight if need be. Lifting weights that are heavier than you’re used to (or should be lifting, period) is the number one way to get injured. Start off with less weight and work your way up to a heavier weight.
4. Know which weight lifting exercise require a spotter and be sure to use one. Many dumbbell and barbell exercises require a spotter—someone who keeps an eye on you while you lift weights. Your spotter will jump in if you have trouble completing a movement on your own, giving you the assistance you need in order to keep from hurting yourself.
These are just four things you can do to help prevent injuries from happening while you’re weight training. What other tips or pieces of advice can you think of to share with fellow weight lifters?