Tips for Health

Training and Weight Lifting Safety

By on April 4, 2012 in Health, Prevention with 0 Comments

Be safe

Lifting weights, whether you do for fun, sports training or competition, can cause serious injury or death. Follow these basic rules to lift weights more safely.

Find an instructor.

Find an instructor who can help you learn to do the exercises correctly. A good technique is one of the most important ways to prevent injuries. Some high school coaches in schools and athletic trainers can help. If a college is where you live, the weight coach for the varsity athletic teams might give you advice or recommend another instructor. The National Association of Strengthening and Physical Conditioning may also recommend a qualified trainer in your town. Advice from people who have never learned good technique themselves, such as parents, friends, coaches or other weightlifters may not be appropriate.Books can help, but nothing beats a personal trainer.

Set goals.

With the help of his instructor, decide what the goals of its program of weight training. The goals of your training program will depend on your age, physical maturity and why you are lifting weights. You need to consider which exercises you will use, how often you will do each exercise, what weight you will start and when it will increase this weight.

Wait until you are ready.

Most people should wait at least until he was 15 years old before trying the major lifts. At fifteen bodies of most people are mature enough to do these exercises. Major lifts that are done with barbells include the development of large bar floor in three stages: on the knees, shoulder, and then on the head called in English “clean and jerk” lift in two stages: on his knees to his shoulders and called in English the “power clean”, the torn-called “snatch”, squats with weights “squat” the dead raised “dead lift”, sitting lifting and lifting incline above the head seated.These exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters to help.

Heating and cooling.

Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching, calisthenics and jogging. When you begin each lifting exercise using light weights at first and then progress to heavier weights.Also important is the stretch for cooling.


  • Always use spotters when you try the major lifts.
  • Keep your back straight when lifting.
  • Use proper lifting techniques when moving weights around the room.
  • Wear shoes with good traction.
  • Make sure the equipment you use is in good condition.


  • Do not breathe hyperventilating that is breathing in and out fast or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Exhale when you lift.
  • Do not continue lifting if you feel pain. Stop the painful exercise for a few days or try it with less weight.
  • Do not exercise any muscle group more than three times a week.
  • Do not cheat on your technique to lift heavier weights than you can handle.
  • Do not lift heavy weights without spotters.
  • Do not lift more than you know you can lift safely.

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