A Short Training Course in Weight-Training Safety
Weighing the pros and cons of weight lifting? Potential health benefits include stronger muscles, increased bone density, less body fat, better muscle tone, and improved overall quality of life. But “weight”—don’t forget about these possible drawbacks: strains, sprains, fractures, and nerve damage.
To help avoid injury, take these precautions when pumping iron:
- When picking free weights up from the floor, lift with your legs—not your back.
- Never use equipment with loose or missing parts.
- Start slowly with light weights. When you’re ready to add more pounds, ask a friend to “spot” you in case the load becomes too heavy to handle.
- Always wear shoes with good traction when you weight train.
- Breathe out as you’re lifting weight. Breathe in when you lower it.
- Don’t force it. If weight lifting hurts, stop.