As someone who is just beginning your workout journey, staying safe is one of the most important things of all. Yes, you're probably tempted to lift as much weight as possible.
However, the simple fact is that using proper form and technique and using the equipment appropriately is essential.
If you just start working out and lifting as heavy as you can without any prior knowledge or proper form, chances are that you're going to end up hurting yourself. Therefore, how to work out safely is what we're here to talk about today.
Inform Yourself
One of the worst things you could do at the gym is to just start working out without having any information. Now, you don't need to be a total fitness expert, but having basic knowledge of how muscles grow, how repetitions and sets affect muscle growth, how resting and recovery work, and more, is crucial to your success.
By knowing how much you can safely lift, how much rest you need, and other such facts, you can make sure that you don't overwork your body.
Furthermore, you also want to inform yourself in terms of how specific exercises, machines, and pieces of gym equipment work.
It’s always best to have someone show you what to do or watch a quick YouTube video so you do it right, instead of using improper form and possibly injuring yourself.
Proper Form
As we mentioned above, one of the most important things you need to do at the gym is to use proper form.
No matter what exercise you are doing, if you're not using the proper form, chances are that you're going to end up hurting yourself.
One of the most common mistakes that people make is to round the back. Generally speaking, no matter what exercise you are doing, your back should stay neutral and straight.
This is why we said that you should inform yourself, because each exercise requires your form to be a little different, and this can make the difference between success and failure.
Start Slow
Yeah, you've probably heard this one about a million times by now, but the simple fact is that it is very true.
Starting slow and not lifting far too heavy is perhaps the most important safety tip you can follow as far as working out is concerned.
Keep in mind that to build muscle, you should be doing anywhere between 8 and 12 repetitions.
Now, if you've loaded that barbell up to the point where you can only do one repetition, and even that is giving you trouble, then you're lifting far too heavy.
This comes with the risk of injury, and that's certainly something you want to avoid. Maintaining proper form will always provide you with better results than lifting heavy.
Sure, if you can lift heavy and use proper form, then you are on the right track, but everybody has to start somewhere.
Always Warm Up
As tedious as it may be, you always want to warm up before your workout. Cold muscles are prone to injury, and if you injure yourself, you'll be on the shelf for days, weeks, or even months.
A quick warm-up routine that involves a bit of stretching, dynamic movement, and light lifting is recommended. Furthermore, stretching is also shown to have various other benefits, besides getting you ready for your workout.
Don’t Go at it Alone
If you're doing any type of barbell or free weight exercise that might require a spotter, you most certainly want to have one.
This is especially the case if you are just starting your exercise journey and don't know how to save yourself or properly fail when you know that things aren't going your way.
There's nothing worse than being on a bench and not being able to lift that barbell back up off your chest, and waiting until somebody comes to save you.
It's always best to start with a spotter. If you can't, use something like a Smith machine or power rack that has built-in spotting and safety features.
Make Sure to Rest
Generally speaking, it takes about 76 hours for your muscles to fully heal after an intense workout.
Therefore, don't try working out the same muscles more than two or three times a week at the very most.
Due to the way in which muscle growth works, if you strain your muscles too much, they might actually become weaker, and you'll cause them to become prone to injury. Getting enough rest in between working out muscle groups is essential.
Final Thoughts on Working Out Safely
As long as you follow the tips that we provided you with above, working out safely really shouldn't be a problem at all. Just take your time, start slow, get plenty of rest, and if need be, have someone to help you.
