Weightlifting Safety Basics
What are some tips for safety in the weight room?
The real key to being safe in the weight room is not to overdo the amount of weight you're lifting. To try to keep your weight to where you can do safely three sets of fifteen on any given exercise. Most injuries occur when people's ego gets in the way of their muscle. In other words, trying to do maximum lift, one repetition sets. If you stay at three sets of fifteen or twenty, you'll be safe. High reps, low weight.
What are some advantages of working with free weights?
Studies have shown there's no true advantage to free weights verses machines. Strength studies show that no matter which you use, you're still getting muscle strength - the studies indicated it was which ever you were most comfortable with. Trainers tell us that free weights are a little more effective because you have to use other muscle groups to stabilize your body when lifting that weight, that is offset by the risk of injuring another body part when trying to lift the weight.
What are some disadvantages of working with free weights?
The biggest disadvantage of free weights is if you're using a free weight that's a little too heavy, you start to use other muscle groups to help stabilize your body. You can injure your back doing curls or injure your neck and back trying to do a bench press where you're arching because you're trying to push too much weight.
What are some advantages of weight machines?
The biggest advantage of weight machines is that they isolate a particular muscle group, and don't let you cheat as much as free weights might.
What are some disadvantages of weight machines?
The biggest disadvantage of weight machines is that you have to fit the machine, and the machine does not necessarily fit every individual. It is important to understand where your proper sitting position is and the proper settings in that machine, so that you fit that machine and get the maximum benefit from the exercise.
