Safety

Introduction

Weight training is a safe form of exercise when done correctly. Whether you are new to exercise or are an experienced weight lifter, it is very important to understand and use these four main elements of weight lifting safety.

Form

Form is the most misunderstood element of safety in the gym. Beginners (and even experienced weight lifters) commonly use bad form to “cheat” their way through the last reps of an exercise. Using bad form can shift the strain to smaller muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body–the leg and buttock muscles–so they require substantial weight. Beginners are tempted to round their back while performing these exercises. Relaxing the back in this way can potentially damage the spinal discs. Using improper form for any exercise may result in injury. Weight lifting should not result in any sharp pain. If sharp pain is felt, immediately stop whatever exercise you are doing, and don’t work that muscle group for awhile. I will go into further detail about form for specific exercises later on in a future entry.

Stretching/Warm-up

Weight trainers commonly spend five to twenty minutes warming up their muscles before starting a workout. Stretching the entire body to increase overall flexibility is common; however, many people stretch just the area being worked that day. I will exclusively discuss stretching in a future entry.

Warm up sets are also very important. For example, a weight trainer working on their chest would be advised to complete at least two warm up sets prior to hitting their “core tonnage.” Core tonnage refers to the heavier lifts that actually strain your muscles. When properly warmed up the weight trainer will then have more strength and stamina since the blood has begun to flow to the appropriate muscle groups.

Breathing

Breathing shallowly or holding one’s breath while working out limits the supply of oxygen to the muscles and the brain, decreasing performance ability and, under extreme stress, risking a black-out or a stoke by aneurysm (DeLee p. 151). Weight trainers are sometimes advised to conscientiously “exhale on effort” and to inhale when lowering the weight. Breathing this way ensures that the weight trainer breathes through the most difficult part of the exercise, when it is most tempting to hold their breath (p. 152).

Hydration

Hydration is an important aspect of weight training, as it is with sports. Weight trainers should avoid dehydration by drinking water, not only during their workout, but throughout the day as well. Athletic trainers say that athletes should drink seven fluid ounces every 15 minutes while training and about 80 throughout the day. Hydration will be different for each individual however. Hydration can be maintained perfectly if your fluid intake is equal to your rate of perspiration, simple right? Weigh yourself accurately before and after a workout if you want to know how much water you sweat off.

Sources:

Name. (n.d.). Weight-Training and Weight-Lifting Safety -- FamilyDoctor.org. Health Education | Illnesses, Diseases & Conditions -- FamilyDoctor.org. Retrieved March 20, 2012, from http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/sports-safety/weight-training-and-weight-lifting-safety.html

Lombardi, V. P. (1989). Beginning weight training: the safe and effective way. Dubuque, IA: W.C. Brown.

Lamberti, I. (1983). Pumping iron without pain: a preventive and self-care guide to weight training. New York: Leisure Press.

Kennedy, R., & Weis, D. B. (1986). Mass!. Chicago: Contemporary Books.

Hatfield, F. C. (1993). Hardcore bodybuilding: a scientific approach. Chicago: Contemporary Books.

DeLee, J. C. (2003). DeLee and Drez's orthopaedic sports medicine: principles and practice. (2nd ed.). Philadelphia, PA: Saunders.