Lifting weights can offer many health benefits, including strengthening your muscles, burning excess fat, and improving your overall physical fitness. If however, it not done safely, weight lifting can result in serious injury or even death.
Before you begin to lift weights, you should speak with a qualified instructor or other trained professional to teach you the proper technique to avoid an injury. They can advise you on an appropriate starting point that should include what exercises are best suited for you as well as how much weight to start with, and at how often to lift. Many factors will play a role in determining your weight lifting regime including age, overall physical health, and the reason you want to lift weights.
Some weight lifting safety tips should include:
- Take time to warm up and cool down before and after your workout by stretching your muscles
- Avoid weight lifting alone. Using a partner to “spot” you will help you avoid injury
- Understand the proper form when lifting weights, including keeping your back straight
- Don’t exercise any set of muscles more than three times per week and never lift more weight than you can handle safely
- Take a moment to understand how to operate the equipment and inspect it to make sure it is in good condition
- Wear shoes with good traction to avoid slipping
- Stop lifting weights if you feel faint or are experiencing any type of pain
It is important to speak to your doctor if you are considering beginning a weight lifting program to make sure it is the best form of exercise for you. You should also consult with your doctor if you suspect you sustained an injury while lifting weights.
To make an appointment with a physician at Jamaica Hospital’s Ambulatory Care Center, please call 718-206-7001.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.