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Strength training safety tips
Exercise-related accidents are very common but did you know that most of the exercise related accidents occue in the gym? The gym is a very dangerous place to be in since there are many equipment and lots of heavy stuff that could cause harm if not properly used. If you have a home gym, even a simple one with just dumbbells and barbells, keeping your workout area safe is still very important as the author himself have suffered a few minor incidents of injury (small cuts and bruises despite being very careful. Below are some tips that you can follow to minimise the chances of you getting wounds and cuts all over your body.
Keep your workout area clean
The most common accidents that happen in the gym is caused by people tripping over dumbbell sets, dumbbell plates, handles, etc. This has been proven over and over by statistics. Most people like to crowd their workout area with dumbbells and barbells during their workout session and when they try to walk around, tripping over some weights is almost certain, especially since they are tired from their workout. As such, keep your workout area as clean as possible, if you have a small workout area, you might want to consider buying a dumbbell rack to place all your dumbbells if not try to keep all your equipment at one corner instead of placing it all around you.
Know your limits
Know when you should stop doing that extra rep and don’t go overboard trying to match your friends weight or rep count, the result might be a severly bruised leg, head or arm. Exceeding your limits is very dangerous for exercises that uses a lot of weight especially squats, deadlifts and bench press. It is best to get a spotter if you intend to train with very heavy weights. One common occurence is when people use too much weights for their bench press and when they do not have enough strength to push the weights up, the bar lands directly on their chest…or when they added too much weight on their squats and can’t get up…
DO NOT overtrain
Overtraining means that your body is not getting enough rest time to recover from the muscle damage. Overtraining is a serious problem because it might not be noticeable. You might appear fine but your muscles might be sore and aching due to an intense workout the previous day. Most people overtrain to get fast results. However, overtraining can have dire consequences when you’re doing strength training with heavy weights. Permanent muscle injury, muscle damage and joint injury can result from overtraining. Hence, according to experts, avoid training the same body parts for consecutive days and take at least 1 day off every week, your body will thank you in the long run.