Weight-Training and Weight-Training Safety

by Heather Long | More from this Blogger

08 Jan 2007 06:30 AM

When it comes to working out, we explore the different options in order to give ourselves the best opportunities at health and fitness. Weight training is just such an opportunity. The primary rule of any weight training you do whether you are a beginner or more advanced lifter is to be safe. So let's talk about weight training and weight training safety.

Never Lifted Weights Before?

If you're a beginner who's never lifted weights before, you need to work with a teacher or a personal trainer to learn how to lift weights correctly. The majority of injuries related to weight training in beginners occur because a person begins lifting weights without any idea of what they are doing. Many schools and colleges offer courses in weight training and these may be significantly less expensive than hiring a personal trainer. When I was in high school, they offered a weight training class for a P.E. credit and that's where I started my instruction in learning proper technique for lifting weights and more. Yes, you can get the information out of a book, but it's not likely to provide you with the same type of instruction or a spotter who can see your mistakes in form.

Don't Start Pushing Weights Until You're Ready

Weight lifting really is a sport and fitness activity for adults. By the time you are 15 or 16, your muscles will be mature enough to handle weight lifting along with the stress on their bodies. Does this mean a younger teen or tweenager as they are called can't utilize weights in their particular program of fitness? This is a gray area, honestly and they are just as likely if not more likely to benefit from basic resistance exercises without adding additional weight. At this age, as with any other, the focus should be on perfecting technique and performing the weight lifting correctly.

When you are lifting weights, you need to remember to:

• Use a spotter if attempting major lifts with heavy weights
• Focus on keeping your back straight and engaging your core during a lift
• Wear shoes that afford good traction and don't lift barefooted (you really don't want to drop a weight on your bare foot)
• Use equipment in good condition
• As a beginner, work with a proper instructor or trainer
• Always warm up and cool down before and after a session
• Schedule your weight lifting sessions to be no closer together than every other day
• Practice positive breathing techniques
• Pay attention to your body, if you feel pain - reduce the weight or halt the exercise

You can get more information on weight lifting from the National Strength and Conditioning Association. They may also be able to help you identify personal trainers or athletic trainers in your area and more. How did you start a weight-training program?

Related Articles:

Medicine Balls - Ideal For Home Workouts

Personal Fitness - Make it Fit Your Personality

10 Reasons You Should Strength Train

Aerobic versus Anaerobic

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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