Health and Safety in the Gym – 6 Gym Safety Tips
So, after over 35 years of working out and at many different gyms, I would like to discuss a couple of the injuries that I have sustained and the safety tips I had to learn the hard way. My injuries ranged from pulled muscles, torn cartilage to a broken toe bone. All can be attributed to a lack of knowledge and carelessness.
The year was 1980, and I had managed to save up enough money working on a local farm after school to purchase my very first bench press set. Back in those days, the only set I could afford was the concrete set encased in plastic. I trained 6 days a week in an old building behind my house that we called the “Smoke House”. I have learned many safety tips over those years mainly from rookie mistakes.
Well, one day while doing “Squats” without a weight belt, spotter, and using poor form (not using straight/spinal alignment), I managed to pull several muscles in my lower back. My doctor put me on muscle relaxers and rest for a month. LESSON LEARNED –a weight belt and knee wraps and use proper technique.
Several years later, my workout partner and I were working our chest using dumbbells. It was a workout that we had done many, many times before. We racked the weight between each set. Well, around my third set or so while racking the 120lb dumbbell, talking, and not paying attention, the weight slipped off the TOP support rack and fell directly on my big toe. OUCH!!!!
Yep, you guessed it, a broken toe. LESSON LEARNED – Respect the weights. If you do not pay attention and/or you are careless, you can (and probably will) get hurt.
My final injury came when I was much older and should have known better. While doing “Squats” at a local gym, I attempted a MAX squat set( 480Lbs) without using proper knee support. Well, I completed the reps without any pain but the following morning I woke up to a swollen knee.
After an MRI, I was told that I had sustained a torn cartilage in my right knee. LESSON LEARNED – Use proper knee support when squatting extremely heavy weight.
As you can tell, all of my injuries could have been avoided if only I followed the few basic safety tips that I am about to share with you.
1. Ask QUESTIONS— Most gyms have a knowledgeable staff to assist you. If you don’t know how to use a piece of equipment or if you are not sure how to perform a movement, find one of the staff members. They would rather help you then to see you get hurt.
2. Warm Up — One of the most crucial gym safety tips is to always start your workout with a proper warm-up and stretching routine. Warming up prepares your body for the upcoming physical exertion by increasing blood flow, raising your body temperature, and loosening up your muscles. Begin with five to ten minutes of light cardiovascular exercises, such as jogging or cycling, followed by dynamic stretching to activate your muscles.
Now there is a difference in the stretches that you do before and after working out. There are static stretches and dynamic stretches. I am sure you are saying, “What?”. Let me explain. Static stretches are ones that you are probably more familiar with. It involves striking a pose and standing still for 30 seconds, like the classic touching your toes or holding one arm across your chest to stretch the shoulder.
I prefer to stretch before my workout with a short cardio session. Something like jumping jacks, a brisk walk, or a jog on the treadmill, elliptical, etc before starting my session. This dynamic stretch will get the muscle loose. You will find trainers argue one way over the other. Either way, this is an easy activity that will get your heart pumping and your muscles warm, and then you’ll be ready for your strenuous activity.
3. Proper Form and Spotters — On ALL exercises. Have you ever wondered why there are so many mirrors in gyms? It’s to make sure you are performing the exercises properly. You know that if your form is not good, you do not get your best workout in.
Maintaining proper form and technique while performing exercises is essential for both safety and effectiveness. Incorrect form can place excessive strain on joints and muscles, increasing the risk of injury. Take the time to learn the correct form for each exercise you include in your workout routine. If you’re unsure, consider consulting a qualified personal trainer who can guide you through proper technique and provide valuable feedback.
Remember to start with lighter weights to master the correct form before gradually increasing the intensity. Focus on maintaining a neutral spine, engaging the appropriate muscles, and using a full range of motion for each exercise. Pay attention to your body and avoid overexertion or pushing beyond your limits, as this can compromise your form and lead to injuries.
When lifting heavy weights or performing challenging exercises, it’s crucial to have a spotter or use appropriate safety equipment. A spotter can provide assistance and ensure your safety during exercises like bench presses or squats. They can help you maintain proper form, offer support, and assist you if the weight becomes too heavy. If you don’t have a spotter, consider using safety equipment like power racks or Smith machines that have built-in safety bars to catch the weight in case you cannot complete a repetition.
Additionally, always wear appropriate safety gear such as weightlifting belts, wrist wraps, and knee sleeves, if necessary, to provide stability and protect vulnerable areas. These accessories can help reduce the risk of strains, sprains, and other injuries during heavy lifting exercises.
4. Breathe — When conducting your movements, always exhale on exertion. For example, when you are pushing a bench press off your chest, exhale on the push and inhale when you lower it slowly to your chest. If you hold your breath while exercising, you can hurt yourself in more ways than one. When you hold your breath, it can cause your blood pressure to rise, possibly resulting in dizziness, nausea or even a heart attack. So breathe! This is one of the biggest safety tips!
5. Stretch and Cool Down after your workout outs. This is really important. Stretching after your workout is where the static stretches come in that will help you to relax and give your muscles time to recover. Remember, static stretches involve striking a pose and standing still for 30 seconds, like the classic touching your toes or holding one arm across your chest to stretch the shoulder. It may not prevent the soreness the next day, but it will help to relax tight muscles.
6. Proper Attire — Shoes (I like to use wrestling shoes because they give my ankles support but are light on my feet), weightlifting Belt, gloves ,wrist wraps and knee sleeves. If your attire is not comfortable and supporting, then you are wasting your time. Invest a little money in the proper clothing. Trust me, you will be happy you did.
I am going to throw this in here even though it is not a safety tip but still important to remember as a lesson that I have learned along the way. You need to keep your muscles fueled with the proper fuel. Protein is important. It helps to build and maintain your muscles. Why do all of this work if you are not going to feed your body the proper nutrients? I have been experimenting with both plant and animal proteins. Both have advantages and you can read about that here.
So there you have it, LESSONS LEARNED. Safety tips that will help to keep you safe in the gym. Don’t take these lightly. Take it from me. Learn from my mistakes so you don’t make the same ones I did. I wish the older me could tell the younger me these lessons.
Happy and safe gym time! Do you have any safety tips? If you have any safety tips you would like to share, please feel free to leave a comment!
