Strength training must not only be effective, but must be safe as well. This is the ideal goal. Training with weights, however, has inherent risks. In particular, effective performance enhancing training programs tend to have a higher degree of risk for injury than less intense forms of resistance training. In order to minimize the chances of injury, some rules and basic safety tips must be kept in mind. |
- Gym rules should be strictly followed. These rules were made with the safety and welfare of the athlete in mind.
- Train with presence of mind
- Do not do any lifting, especially Olympic Lifts, if something is bothering your concentration. Stay focused on what you are doing. (Fig. 1)
- Always use proper exercise technique
- Do the exercise exactly as the strength coach showed it to you.
- Do your training program only and not somebody else's. Exercise programs are specific for the individual. Do not do an exercise just because it is being done by a champion.
- Do the lift in a smooth controlled manner unless the exercise was designed otherwise.
- Always have the lifting area clear of people and other equipment.
- Do not throw down lifting equipment unless it is necessary to perform an escape from a missed lift.
- Wear a lifting belt when lifting heavy weights (e.g. when loads exceed 80% 1RM). (Fig.2)
- Do not stay too close to mirrors when training.
- Always put safety stoppers on the bar ends before lifting.
- Always ask for a spotter. Especially when attempting to lift heavy loads or when you are fatigued (e.g. when loads exceed 85% 1RM). (Fig.3)
- No unnecessary running around.
- Always put the weights back after use.
- Always squat within the safety squat rack.
- Some explosive exercises like squat jumps and Olympic Lifts may be beneficial to highly conditioned mature elite athletes. Explosive exercise may be best replaced with safer exercises for junior and novice trainers, while getting relatively similar benefits with a lower risk of injury.
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Fig. 1 Athlete Concentrating on Power Clean
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