Things You'll Need:
- Common Sense
- Ego Check
- Awareness
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Step 1
Always Warm-Up
Never jump right into a weight-lifting routine without first warming up. Weight-lifting with cold, tight muscles increases the risk of muscle pulls, strains, and tears. Warm-up by performing 5-10 minutes of light cardiovascular exercise to raise your core body temperature and increase circulation to your muscles. Then proceed with your weight-lifting workout. This will help prevent weight-lifting-related injuries! -
Step 2
Use Good Form
Weight-lifting with poor form commonly leads to muscle and soft tissue injuries and reduces the effectiveness of your workout. Strive to perform each weight-lifting exercise with good form and technique. Use smooth, even movements, keep your back straight, and don't jerk the weights. Using good weight-lifting form will reduce your chances of suffering a weight-lifting injury. -
Step 3
Don't Over-lift
Don't attempt to lift more weight than your strength or fitness level will allow. Trying to impress others, or yourself, by hoisting huge amounts of weight that you are not prepared to adequately handle increases your risk of suffering a number of weight-lifting injuries. Use common sense when you lift weights! -
Step 4
Don't Over-train
While weight-lifting is a healthy exercise that offers a variety of health and fitness-related benefits, too much weight-lifting can increase your chances of injury. Your muscles and soft tissues need adequate time to heal after weight-lifting workouts. Not allowing sufficient recuperation time between workouts can cause overuse injuries. Rest each body part 2-3 days before training it again! -
Step 5
Let Injuries Heal
Don't continue to weight-train an area of your body that continually aches, hurts, or exhibits signs of injury or dysfunction. Doing so can make a pre-existing injury worse. Get a painful trouble spot on your body checked out by a doctor before resuming weight-training. Common sense is your ally in the fight to prevent weight-training injuries! -
Step 6
Always Restack Weights
Numerous injuries occur every day in gyms all across the country from people tripping over weights left on gym floors. When using dumbbells, weight plates, or barbells, restack the weights in their proper location. This will prevent an injury or fall and keep the gym floor neat and tidy. -
Step 7
Use a Spotter
When lifting heavy weights or when performing exercises such as the bench press and shoulder press, ask a person (spotter) to stand by in case you need help or get stuck in the middle of the lift. Using a weight-lifting spotter can not only help you prevent weight-lifting injuries, but can also help you improve your strength.
