-
Step 1
Warm up. Cold muscles may be more prone to injuries and strains. Do some form of light cardio to get your muscles warmed up. Five minutes of brisk walking, lightly jumping rope or riding a stationary bike should do the trick.
-
Step 2
Consider wearing a weight belt. A belt can help support and stabilize your back while exercising.
-
Step 3
Place the weights down gently. Avoid dropping the weights after your exercise is completed. This can cause injuries to your feet.
-
Step 4
Use a spotter. A spotter can be especially helpful if you are new to weight lifting. A spotter can support you by gently assisting with the final repetition. He or she can prevent injuries that may occur due to muscle fatigue.
-
Step 5
Pay attention to how you are standing. Many exercises with free weights will involve keeping your back straight and your stomach in. Keeping feet shoulder width apart and knees slightly bent may ease the strain on your back. Keep in mind different exercises will require different form.
-
Step 6
Work your way up slowly. Many injuries using free weights are from attempting to lift a weight that is too heavy for your current strength level. Increase the amount you lift slowly.
