1 Avoid long, frequent work-outs. It's best to lift at most 3 times per week, giving yourself 48 hours between work-outs. Your body needs time to recover. The muscles need to build themselves back up.2 Get plenty of sleep. A tired body canıt be asked to perform intense weight lifting. Plus, fatigue causes injuries. Even a slight slip in technique can tear a muscle or strain your back.
3 Always start a repetition slowly and smoothly. Donıt rush it, or else you risk getting your arms in uneven positions.
4 Donıt do more than 10-12 exercises in one session, especially if youıre just starting.
5 Be well-rounded and donıt work on just one group of muscles. If you're weak in some areas, donıt avoid working on them just because you canıt lift much weight.
6 Always, always, always use a spotter! Youıll never know when your arms or legs will reach total failure. And if you're asked to be a spotter, don't goof around with your friends while the other person is lifting. Expect to provide help. And don't make them ask you to help. Jump in at the first sign of trouble.
7 If standing and lifting, be sure to keep your feet spread apart to provide your body with a firm base. Keep your head up and maintain your balance.
8 Don't "max out" too often. It's better to do reps at 80% of your max until you reach failure.
9 Drink plenty of water while youıre working out.
10 Concentrate on form, on lifting the bar the right way. This might mean that you'll lift less weight, especially in the beginning. But itıs better to start slow than rush ahead and develop bad habits. Using the right form will allow you to lift more weight later on.
11 Put the weight back when you're finished using them. Otherwise, someone will trip over them. Plus, it's basic courtesy for others.
12. If you are ever lifting weights using your legs or your back then you need to use a weight belt. DON'T FORGET! This is very important because you could throw out your back if you don't.
13. Don't worry about what other people are working out with. Try to find what is right for you and start there.
Proper Spotting:
1. Communication between the spotter(s) and lifter is essential for safe performance on any lifting attempt.
2. Be familiar with which exercises should be spotted. These include the bench press, squat, shoulder press and incline press. As a general rule, any exercise that requires assistance in having the weight handed to the lifter, or if missing the attempt would place the lifter in a dangerous position, should be spotted.
3. Prepare the area, making sure that there are no obstructions, the bar is evenly loaded, and the collars are secure.
4. Positioning of the spotter is important. As a general rule, the spotter should be positioned close to the bar or dumbbell and be ready to provide quick assistance.
5. Spotter should be physically capable of assisting if the lifter should fail in the attempt.
6. Before the attempt, the lifter and spotter should communicate:
(a) the expected number of repetitions.
(b)when the spotter should intervene.
(c)method of hand-off of the weight.
7. Lifter should STAY WITH THE WEIGHT AND NEVER DUMP THE BAR OR DUMBBELL. If the attempt fails, it is the responsibility of the spotter(s) to safely assist the weight back to the starting position.
8. Spotter should: inform the lifter of any technique breakdown, be aware and ready to act in case of equipment failure (such as loose, sliding plates, or if the attempt fails), and offer support and encouragement to the lifter without encouraging unrealistic performance goals that could lead to injury.
9. Always thank the spotter for assistance and always be available to spot others.
10. Always pick up and put away weights after lifting.