Resistance training can be dangerous if not done properly. These are some best practices for helping ensure you’re being safe and smart with your workouts.
It’s crucial to warm your muscles up with dynamic stretching before working out. Dynamic stretches and light aerobic exercise
s before lifting will help your muscles loosen up slightly and get your blood pumping better to your muscles.
Start slowly. This is especially applicable to people who don’t lift frequently or maybe haven’t lifted in a while. Your muscles need to get accustomed to resistance training – and starting slow will help do this. Once you’re able to do a number of repetitions at a particular weight, then you can start increasing the weight.
Breathe. Don’t hold your breath in while lifting. This may seem obvious but it’s natural for some to hold their breath when pushing themselves in resistance training, particularly if the weight is on the high end of their capabilities. Instead, breathe normally – inhale on the easier part and exhale on the exertion part.
Control the weights always. It can be dangerous to swing the weights or do abrupt movements up or down with the weights. Instead, focus on controlled motion throughout the entire exercise (this will also help to work out more areas).
Ensure proper technique always. Don’t try exercises that you’re not sure on how to do. If you’re iffy on the technique or how to properly do an exercise, don’t feel bad looking it up or asking a fitness professional at the gym.
Dress appropriately. Don’t wear clothes that restrict movement and allow for your body to breathe and sweat easily. Gloves can also be a great choice for lifting to help protect your hands.
Don’t lift with an injury. If something feels wrong or hurts, stop and seek medical advice.
Take time to rest and for your muscles to repair. Your muscles need time to repair themselves after a workout, so be smart about the frequency at which you’re working out the same muscle groups.
As you've seen, most of these tips are fairly obvious. The biggest thing to remember is. to be smart and do things you know are right. It's easy to push yourself harder than you know you should and end up hurting yourself - which would ultimately be detrimental to and have an adverse effect on your fitness goals. Be safe and follow best practices!