Top 10 Weight Training Tips

These are the most important safety tips that should be followed by all bodybuilding and fitness trainers.

These workout tips can help prevent injuries and improve your gains in the gym. (1) Before you start any new workout program you should get a complete medical check up, this is especially true if you have been sedentary and are just getting back into working out. (2) Always warm up prior to working out. Often times people get injured because they jump into a hard workout too fast. A good warm up only takes a few minutes, but it can prevent pulled muscles and injured joints. (3) Use collars on all barbells. If you forget to put the collars on the barbell, the plates may fall off. This can cause serious injuries such as muscle tears, pulled tendons, etc. Play it safe, and use the collars. (4) Use a spotter when necessary. When doing exercises such as bench press, squats, shoulder press, lying tricep extensions, etc. have someone stand behind you and provide assistance lifting the weight if necessary. (5) Where applicable, use catch racks such as the squat rack or power rack. Using a power rack or squat rack can help prevent you from getting trapped under a heavy weight. This should be done if you are working out by yourself and do not have a training partner to spot you. (6) Always use correct exercise lifting technique at all times. Using poor exercise form will hinder your muscle gains and increase your risk of injury. (7) When unsure how to do an exercise, ask a knowledgeable instructor or experienced gym member. (8) Use a weight lifting belt when doing heavy squats, deadlifts, or heavy rowing exercises. A good belt can help support the lower back muscles and help keep your back in proper alignment. However, do not use a belt for lighter exercises. Your lower back muscles need to be exercised just like any other muscle and if you wear a belt all of the time the lower back muscles will get weak. (9) Dress appropriately for your workouts. If it is a cold winter's day, make sure to wear a sweat shirt and sweat pants. This will keep the muscles warm and prevent injury.

The opposite applies during a warm summer's day, wear lighter clothing to keep cooler and prevent dehydration. (10) Put your weights back when you are finished with them. It is not safe to have barbells and plates laying around on the floor or left on the exercise equipment. Return all equipment to it correct location when you are finished, this is good gym etiquette. (11) Drink water during your workouts. This will prevent dehydration and help maintain your energy levels. Carry around a water bottle and sip water between sets. It is best to drink water that is at room temperature because cold water can cause stomach cramps while working out.