• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About Us
  • Contact Us
  • Sitemap
TF Clark Fitness Magazine Logo

TF Clark Fitness Magazine

The Best Information On Fitness

  • Home Page
  • Bodybuilding
    • Abs – How to Create a Killer Six Pack Stomach
    • Arms – How to Develop the Most Massive Guns
    • Back – How to Tone and Build Your Muscles
    • Celebrity Trainers
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Chest – How to Chisel Armor Like Pecs
    • Legs – How to Develop Quadriceps, Butt, and Hamstrings
    • Professional Bodybuilders – What You Can Learn From the Best
    • Shoulder Workouts – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – How to Use Workouts to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – How to Use Food to Create Your Dream Body
    • Natural Activities – How to Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Fitness
    • Exercise Tips – How to Create Change Safe and Effectively
    • Fitness & Muscle – The Best Ways to Get in Shape
    • Muscle Diet – How to Gain the Most Muscle
    • Kid Fitness – Teaching Physical Education Early Increases Lifespan
    • Muscle Growth Journey
    • Sports – How to Quickly Get in Shape the Fun Way
    • Supplements & Drugs – How They Affect Your Health and Fitness
    • Therapy & Treatments – How to Protect Against Injuries and Diseases
    • Women’s Fitness – Learn and Create Results from the Experts
  • Gym
    • Compound Lifts – How to Use Multiple Joint Movements to Build Muscle
    • The Gym – How to Use Exercising Equipment to Get the Best Results
    • Isolation Lifts – How to Use Single Joint Movements to Build Muscle
    • Olympic Style Weightlifting – How to Perform World Class Lifts
    • Resistance Training – How to Get in Shape Faster
    • Weightlifting Tips – How to Focus on Form and Results
  • Healthy Living
    • Coronavirus Journey
    • Emotional Health – How to Focus on Your Feelings
    • Healthy Living – How to Get Results Away From the Gym
    • Men’s Health
    • Mental Health – How to Nurture a Healthy and Fit Mind
    • Physical Health – How to Protect Your Greatest Asset
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Work Place – How to Create a Healthy and Fun Career
  • Diet Plan
    • Meal Plan – Best Strategy to Reach Your Fitness Goals
  • Workout Plans
    • Fat Loss Workout Program
    • Home Workout Program
    • Pre-Exhaustion Workout Program
    • Post-Exhaustion Workout Program
    • Strength Training Workout to Build Athleticism
  • Calorie Calculator
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
  • Product Reviews
  • Premium Workout Programs

Weightlifting Safety – Use these 5 Steps to Prevent Injuries in the Gym

July 31, 2020 by Terry Clark

Strong is the new sexy. With so many health benefits, more people are turning to weightlifting than ever before. But every athlete, from Olympic champions to award-winning female weightlifters, has to start somewhere. So, are you beginning a new weightlifting program? Before you hit the gym, make sure you take the proper steps to protect your body from injuries. Then, let’s explore how to lift weights safely.

Always Warm-Up and Cool-Down

If you’re starting a weightlifting program, make sure you’re warming your body up and cooling it down after the workout.


A warm-up revs up your cardiovascular system. It raises your body temperature, improves circulation, reduces muscle soreness, and decreases your risk of injury.

Try warming up with a 10-minute walk, five-minute jog, or a 15-minute stationary cycle.

A proper cool-down ensures your body can recover. For example, it regulates blood flow and heart rate after an intense weightlifting session. In addition, stretching boosts flexibility, range of motion, and athletic performance.

Cool down after your workout with a walk or a few laps in the pool.

Practice Proper Form

It’s easy to get hurt when completing a weightlifting program without proper form. Between 1990 and 2007, there were over 970,000 weight training-related injuries that required treatment by US hospitals.

When you lift something heavy, your body falls out of alignment. This can cause strains and tears. Maintaining the correct form protects your body from swinging and swaying.

If you’re new to lifting, work with an instructor. You won’t need to work with a trainer forever, but a few sessions allow you to learn proper weightlifting techniques. Educate yourself now to prevent injuries later.

Listen to Your Body

If you’re starting a new weightlifting program, the workout will confuse your body. Expect mild soreness and fatigue after your first sessions.

Keep an eye out for signs you’re doing too much. Your body will alert you if you’re overworking or lifting too much weight. These signs include:

  • Irregular heartbeats
  • Decreased strength, power, and endurance
  • Reduced coordination
  • Increased blood pressure
  • Irritability
  • Frequently feeling under the weather.
  • Slow healing
  • Intense soreness

There is such a thing as lifting too much weight too often. Overworking your muscles leads to exhaustion, weakness, and injuries.

Take Safety Precautions

Protect yourself and others by taking the correct safety protocols while completing a weightlifting program. Adhere to proper lifting techniques when doing your exercises as well as when moving around the gym.

Use a spotter when lifting heavy barbells. A spotter ensures you’re safely challenging yourself. It’s good to know someone is paying attention and can intervene if necessary. Ask a friend, a fellow trainer, or a gym staff member to spot you.

Wear high-quality footwear with adequate traction. Make sure the equipment is in good condition and you’re using it correctly.

Stop lifting if you experience pain. Also, don’t exercise the same set of muscles over three times a week. Instead, breathe out while you lift to keep your body stable.

Gradually Increase Your Weight

Remember, you are a beginner. Don’t treat your weightlifting program as a competition. Slow and steady training leads to long-lasting results.

Start with a weight you can comfortably lift 12 to 15 times. As you get stronger, gradually increase it. Add five pounds at a time.

Let your body slowly build muscle. Rushing into heavier weights leads to injuries and discomfort.

Find a Weightlifting Program for You

By taking the proper precautions, you can build muscle while ensuring your body stays safe.

If you’re looking for more information on weightlifting programs, explore these articles. From increasing your power to creating an exceptional workout, we’ve got what you need.

Filed Under: Weightlifting Tips - How to Focus on Form and Results Tagged With: Gym Life, Gym Motivation, Gym Rat, Injury, Training, weightlifting, Workout

Primary Sidebar

E-mail Newsletter




  • Facebook
  • Twitter
  • YouTube

Products

  • Muscle Tone Workout Muscle Tone Workout Program $1.99
  • The Fat Blast Workout Plan Fat Blast Workout Plan $1.99
  • 12 week workout program 12 Week Beginner Workout Program $1.99
  • Power Mass Blue Print Workout Power Mass Blueprint Workout Program $1.99
  • 10 Best Ways To Burn Belly Fat The 10 Best Ways To Burn Belly Fat $1.99

More to See

Keto Coffee

Keto Coffee – How to Get an Energy Boost and Stay in Ketosis

September 9, 2021 By Terry Clark

Mental health and disorders step by step guide

Mental Disorder – A Step-By-Step Guide to Identify the Most Common

August 17, 2020 By Terry Clark

Drinking Water health and fitness

Water – How Drinking More Can Improve Health and Fitness

July 17, 2020 By Terry Clark

Calories Reduce Replace

Reduce or Replace – How to Manage Calories for Weight Loss

June 17, 2020 By Terry Clark

Healthy lifestyle living

Healthy Lifestyle – 7 Rules to Eat the Right Diet

June 16, 2020 By Terry Clark

Tenets of Keto Diet

Keto Diet – Tenets of One of the Most Popular Diets

May 24, 2020 By Terry Clark

Weightlifting Workouts For Beginner Or Advanced Lifters

Workout Programs – The 5 Best Training Routines for Lifters

May 20, 2020 By Terry Clark

How to build big arms

Tricep Workout – Use a 2 Step Program to Build Muscles

May 10, 2020 By Terry Clark

shoulders lateral raises

Massive Shoulders – Build Muscles with 3 Exercises

May 10, 2020 By Terry Clark

5 greatest lifts How to create a power physique

Powerful Physique – 20 Tips to Train the Leg Muscles

April 30, 2020 By Terry Clark

how to develop a massive chest

Chest Development – How to Train the Chest In Two Steps

April 30, 2020 By Terry Clark

The Truth About Achieving A Ripped, Rock-Solid Chest

The Truth About Achieving A Ripped, Rock-Solid Chest

May 26, 2022 By Terry Clark

muscular man with six pack abs

The Six Biggest Myths about Abs that Most People Believe

May 25, 2022 By Terry Clark

Footer

About Us

We Started TF Clark Fitness Magazine to motivate people to step beyond their limitations and equip the community with tools that will teach them to create comfort and maintain health in their lives. Also, we believe every person has the capacity and capability to exceed their goals. Our mission is to provide ample resources through our fitness content to those individuals to uplift their lives. We take pride in dedicating all our efforts to the betterment of the community.

Recent

  • The Truth About Achieving A Ripped, Rock-Solid Chest
  • 4 Useful Ways to Start Living a Healthier Lifestyle
  • The Six Biggest Myths about Abs that Most People Believe
  • Mechanical Drop Sets Are Best For Bodyweight Training
  • Three Simple Ideas for Mixing Up Your Routine

Search

Copyright © TFClark Fitness Magazine. All Rights Reserved