SAFETY TIPS FOR STRENGTH

TRAINING
BY: PRECIOUS LYRA L. TOLEDO
GRADE 10 – MARIE CURIE
STRENGTH TRAINING

 Strength training strengthens and increases

the amount of muscle mass in the body by
making the muscles work harder than
they’re used to. But performing muscle-
strengthening exercises the wrong way
can do more harm than good. Here are
some guidelines to help you avoid injury
and keep your program on track.
1. WARM UPS

Before doing your strength training

exercise, you need to warm up for
about five minutes. Stretching and
light aerobic exercise are good ways
to warm up.
2. PROPER TECHNIQUE

 Proper technique is essential.

If you’re not sure whether
you’re doing a particular
exercise correctly, ask a
registered fitness
professional, gym instructor
or exercise physiologist for
help.
3. START SLOWLY

 At first, you may only lift a few

kilograms but that’s okay. Once
your muscles, tendons and
ligaments get used to strength
training, you may be surprised at
how quick your progress are, and
you can now gradually increase the
intensity of your training.
4. USE SAFE EQUIPMENTS

Only use safe and well-

maintained equipment.
Faulty equipment will
significantly increase
your risk of injury.
5. BREATHE NORMALLY

Don’t hold your breath.

Breathe normally while
lifting by exhaling during
the exertion or harder phase
and inhaling during the
easier or relaxation phase.
6. MAINTAIN YOUR FORM

Maintain a strong form while

lifting, this will prevent injury
through incorrect technique.
Always lift weights within your
own capabilities and stop if you
feel the weight is out of control.
7. WEAR APPROPRIATE CLOTHINGS

Wear appropriate clothing and

safety equipment such as
gloves. Dress comfortably and
practically (for example, wear
clothes that do not restrict
movement and allow you to
sweat easily).
8. POSTURE

Maintain correct posture

and body positioning
(form) to reduce the risk of
injury at all times.
9. DON’T OVERWORK

Don’t train if you are over-

tired or feeling ill.
Don’t try to train through
an injury. Stop your
workout immediately and
seek medical advice.
10. REST

Muscle needs time to repair

and grow after a workout. A
good rule of thumb is to rest
the muscle group for at least
48 hours before working the
same muscle group again.