Info Health Guide: Safety Tips for Weight Lifting

Weightlifting can be fun. Weightlifting is a great way to get in shape and stay in shape. But like any physical activity weightlifting is not without some inherent risks. The good news is that most of not all of the potentials injuries that can result form weightlifting can be avoided by practicing good technique an observing proper safety precautions.

The most common injury related to weightlifting is a back injury. Almost all weightlifting related back injuries occur due to improper technique or lifting beyond ones limitations. Both situations can be easily avoided. If yo are prone to a back injury or already have an injured back perhaps you should avoid the weight lifting exercises that are the most common causes of back injury such as Squats or Deadlifts.

For beginners it is far less likely to use improper technique that can result in an injury, by working out on a weight machine, then using free weights. If you do not have the opportunity to be properly trained in the use of free weights, the machines are the way to go. A machine forces you into the right stance or body position for any given weightlifting exercise, and there is little or no possibility of an injury due to a dropped weight while using a machine.

Whether you are weightlifting on a machine or with free weights there are several other weight lifting safety precautions you can take. If you are using free weights, always use a spotter when lifting heavy weights. If no spotter is available be sure to use equipment such as a Squat cage, or press bench that has a place to put the weights on. Weightlifters lifting either with free weights or weight machines should use weightlifting gloves. Gloves ensure a better grip on bars, and prevent blisters and other hand injuries. Wrist straps and wrist hooks can also be used to prevent hand and wrist injuries and add more support to the wrists while working out. Similarly knee braces and back belts can be used where apropos. Weight lifting shoes are a good idea to ensure proper balance and stability when lifting.

Also make sure the equipment is properly functioning. Be sure all pins and clips are secure and in the proper place. Be sure your work out area is free from obstacles and other potential hazards. Do not lift beyond your means, follow a logical progression of slowly increasing the amount of weight or reps. Avoid the temptation to “lift to your max”. Moderate soreness is OK, and should be expected from ay weightlifting session, however severe pain is not normal. If you are experiencing severe pain stop what you are doing, you are no doubt doing something wrong.
And finally, probably the best way to weightlift safely, ensure proper technique, and avoid injury is to work with a certified personal trainer.

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