A 33-year-old Indonesian fitness influencer dies while lifting a barbell. A man crushes his neck on a squat machine. A man is left in serious condition after failing on a bench press. We hear about them in the news, we see them at our gyms, yet we forget about them. Lifting incidents happen far too often to ignore, and it only takes a single dangerous set for one to occur. Some gym incidents occur due to terrible luck or external circumstances; however, many accidents are avoidable. Proper gym safety encompasses four basic elements: preparing for a workout, taking safety precautions, training properly, and avoiding overtraining.
Preparing For a Workout
Preparing for a workout may seem unnecessary, but it goes a long way in preventing injuries and enhancing performance. In terms of pre-workout nutrition, two factors stand out. Eating well is one of them. A full meal three hours before a workout is optimal, along with a high-carbohydrate snack before the workout. Also, when eating right before working out, prioritize food containing low fat and fiber content. Fasting is never recommended. While food intake is an important pre-workout factor, hydration is arguably more important. According to board-certified sports dietitian Kelly Pritchett, “the average person loses about 17 to 50 ounces per hour when exercising.” Therefore, it is important to drink plenty of water (about fifteen to twenty ounces) before exercising. Additionally, in cases of sweat loss exceeding 3% of a person’s body weight, focusing on water intake is essential. Crossing this threshold may increase the risk of dehydration and lightheadedness. To ensure safety, adequate nutrition before working out and hydration during the lift should be staples of one’s fitness routine.
Taking Safety Precautions
After stepping into the gym, preparation continues. Before lifting, a dynamic low to medium-intensity stretching routine can be beneficial. Dynamic exercises involve constant motion while performing a movement. For instance, arm circles are the opposite of low-intensity static stretches, which are completed in stationary positions. After stretching, the first lift of a workout should include at least two warm-up sets. If the exercise involves heavy sets, more warm-ups may be necessary. In situations with limited time, doing a quick two-minute stretch with a few warm-up sets is sufficient. Another important safety measure is to always use clips when exercising with a barbell. Without clips, if the bar is uneven, plates may fall off the bar, possibly causing injury. When lifting heavy, there is always a risk of failing a repetition, so never be afraid to ask for a spotter or use safety bars. If performing a squat or deadlift, use a belt once the weight becomes heavy. One should never attempt a weight they have not done before without prior sets. Taking safety precautions is vital to facilitating a safe and productive workout.
Training Properly
It is not enough just to take safety precautions while lifting, many take precautions but train improperly. The most prevalent example is ego-lifting. Ego-lifting is when a person trains with more weight than they can handle, compromising their form and sometimes leading to injuries. Many times, ego-lifting can be deliberate, obvious, and ridiculous. For instance, when one attempts to bicep curl seventy pounds when they can handle only fifty. However, oftentimes ego-lifting can be unintentional and hard to identify.
Ego-lifting can even affect experienced lifters. While shoulder pressing a year ago, I started with perfect form. However as I increased the weight, my form slowly compromised. Three months later, I could lift twenty pounds more, however my compromised form made it so my repetitions were often incomplete. Eventually, I convinced myself to lower the weight and strive for better form. Lifting with proper form prevents injuries and maximizes the effectiveness of an exercise. Finding a balance between form and intensity is imperative to making lifting a fun, safe, and productive habit.
Preventing Overtraining
Overtraining is one of the most common sources of lifting injuries. When creating a training plan, it is important to consider a wide variety of factors, such as training frequency, intensity, and volume. In terms of frequency, always take a rest day during the week. This is crucial for muscle recovery. In addition, avoid training a certain movement or muscle group more than twice a week. This allows damaged fibers to recover and strengthen. Intense workouts can lead to overtraining as well. The most obvious sign that an exercise is too intense is soreness after 48 hours. To rectify this, one can train a bit lighter in the next workout. While working out, always take into account the volume of repetitions and rest time between sets. And, avoid more than twenty sets in each muscle group per week. Identifying overtraining early is necessary to avoid adverse effects such as overuse injuries or decreased performance. Generally, an intense workout should have a small number of sets, so aim for around fifteen sets a week for each muscle group.
Following lifting safety procedures can sometimes seem inconvenient, but it is necessary. Safety does not interfere with hard work and gaining muscle. Following these rules will set you up for success in the gym.
