10 Rules for Weightlifting Safety and Avoiding Injury

Injuries are a bodybuilder’s worst enemy and need to be avoided at all cost. They not only cause pain and ​discomfort but also can potentially take you out of the gym for a few days and impair your ability to perform certain exercises. In addition, once injured, it is very easy to get re-injured again on the same area. While the tips below may seem very simple and basic, even the most advanced of us tend to forget a few of these at one time or the other and that is when trouble can happen.

01
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Wear Appropriate Workout Clothing in the Weight Room

Wear appropriate workout clothing in the weight room.
Wear appropriate workout clothing in the weight room. Inti St Clair/Getty Images

Wear clothing that allows you to move all your body parts in a full range of motion. Restrictive clothing, like jeans for instance, would prevent you from performing an exercise such as the squats correctly and thus can lead to loss of balance and/or injury. Make sure that you also wear comfortable athletic shoes and always ensure they are tied.

02
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When in Doubt, Ask for Help

When in doubt, ask for help.
When in doubt, ask for help. HeroImages/Getty Images

If you don't know how to perform an exercise or use a particular piece of equipment, please do not attempt to figure it out on your own. Either ask a trainer or knowledgeable gym member to help you or get an informative book or app to teach you correct exercise form.

03
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Ensure All of the Weight Plates are Secure Before Executing a Lift

Ensure all of the weight plates are secure before executing a lift.
Ensure all of the weight plates are secure before executing a lift. Daniel Grill/Getty Images

Never forget to secure the weights with collars on Olympic Bars. There have been so many situations where a person is executing an exercise and the weights on one side slide, fall off, and thus cause a total imbalance where the trainee ends up dropping the other side. This cannot only hurt you but can hurt others around you. Please secure your weights.

04
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Warm up Before You Move on to Lift Heavier Weights

Warm up before you move on to lift heavier weights.
Warm up before you move on to lift heavier weights. Michael Wong/Getty Images

I remember when I was a teenager and would start doing 225 pounds on the bench press without a warm up. That was a bad idea. Now that I am older and hopefully wiser, I do a couple of lighter sets prior to using my working weight. So for instance, if I am going to do a squat with 450 pounds for 6-8 reps, I start warming up with 200 pounds for 8-10, 350 pounds for 8-10 and then 450 for 6-8.

05
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Practice Perfect Weight Lifting Form

Practice perfect weight lifting form.
Practice perfect weight lifting form. Cultura RM Exclusive/Corey Jenkins/Getty Images

Leave the ego aside and practice perfect form. When you use heavier weights than what you can handle, your joints and bones are the ones that will take most of the stress. In addition, your form will probably be sacrificed. Bad form, combined with heavy weights, equals an injury waiting to happen. Perfect form will not only allow you to achieve faster results as your muscles will be doing most of the work, but also will prevent you from incurring any injuries.

06
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Use a Safe Lifting Speed and Avoid Using Momentum

Use a safe lifting speed and avoid using momentum.
Use a safe lifting speed and avoid using momentum. Thomas Tolstrup/Getty Images

Perform the exercises in a controlled manner and with no momentum. Jerking and bouncing of weights will only take away stress from the muscle and create sheer (pushing and pulling) forces in the joints, and muscle insertions, that can lead to injury. Use a tempo of two seconds when lifting the weight and three seconds when lowering. The lowering portion needs to be performed a bit slower than the lifting one. At first, you may need to count in your head but eventually lifting speed becomes second nature.

07
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Be Aware of Your Surroundings in the Weight Room

Be aware of your surroundings in the weight room.
Be aware of your surroundings in the weight room. Cultura RM/Corey Jenkins/Getty Images

You need to be aware of your surroundings, whether you are performing an exercise or loading a bar. Make sure that there is no one standing in your path of execution. Along the same lines, ensure that the floor that you will be standing on is not slippery. I have seen situations where there is a leak from the ceiling due to bad air conditioning or just a bad ceiling. In this case, inform someone from the staff and make sure that the soles of your shoes are not wet.

08
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Stop Exercising if you Feel Dizzy or May Faint

Stop exercising if you feel dizzy or may faint.
Stop exercising if you feel dizzy or may faint. Cultura RM Exclusive/Corey Jenkins/Getty Images

This is pretty self-explanatory but as you get more advanced one tends to disregard these things. If you are having a real difficulty breathing, sit down and rest for three minutes or so. If you see that you are sweating cold then you need to stop as you are about to go into shock. This typically happens in very hot environments, which takes me to the next commandment.

09
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Train in Cool Time of Day if the Garage is Your Weight Room

Train in cool time of day if the garage is your weight room.
Train in cool time of day if the garage is your weight room. Zave Smith/Getty Images

Garages tend to get very hot during the summer. Do not try to workout in a place with a temperature that is well over 100 degrees F. That could lead to a heat stroke and that does not help with bodybuilding gains. If you train in your garage, then over the hot months you will need to wake up earlier and do your training when the temperature is manageable. Stay properly hydrated and also listen to your body. If you need to rest a bit more in between sets due to the heat, then feel free to do so.

10
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Be Hyper-Aware if Training Alone in Home Weight Room

Be hyper-aware if training alone in home weight room.
Be hyper-aware if training alone in home weight room. Chris Ryan/Getty Images

When training alone in your garage or home weight room it is more imperative than ever that you know what your capabilities are and that you be aware of your surroundings (refer to item #7). For instance if you have done 225 pounds on the bench for 10 reps many times and know that is the best you can do, do not attempt to try an 11th rep unless you are absolutely positively sure that you can lift that weight or unless you are working out inside a squat rack with the side pins properly positioned to protect you.