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Weight Training Safety Considerations


  • Always have a spotter. A spotter is someone who assists the lifter when the lifter can no longer perform the exercises properly or safely.
  • Use proper warm-up and cool-down procedures. Warming up the body via mild cardiovascular exercise and stretching is essential to avoid injury.
  • Keep the weight room clean and re-rack the weights when you are finished lifting them.
  • Use proper technique. Ask a fitness professional for help if needed.
  • Progress into the weight-training program slowly to avoid excessive initial muscle soreness.
  • Do not train the same muscles on consecutive days. High-intensity training requires that you allow each muscle at least 48 hours to recover after a weight training session. Do not lift the same muscle group more than twice in a week.
  • Follow sound nutritional principles. You body will need the proper nutrients to rebuild the muscles following high-intensity training.

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