Whether you are a regular gym goer or a total newbie there are a number of warnings, cautions and concerns you should definitely pay close attention too. The list would be pretty long but we have condensed it to a few key points. Be smart and careful with your training and you will reap the rewards. To have a safe and effective gym session ensure you take note of the following:

You need a spotter
If you have a heavy lifting session planned than the last thing you should do is go it alone. If you are planning squatting or any upper body moves such as the bench press, dumbbell presses or anything similar than you need a spotter. A spotter will help assist you to achieve a personal best, but more importantly a spotter can save you from potential disaster! If you struggle alone, you may drop the weights or injure yourself. Avoid potential disaster and always take someone with you.

Warm up properly
A huge mistake many people make when entering the gym is heading straight to the weights area for a personal best without warming up. Heavy lifting is an assault on the muscles and if you don’t warm up properly, you run the risk of pulling, tearing, or injuring a muscle. Proper stretching will allow you to improve your flexibility and motion in the muscle efficiently warming them up.

Don’t go for a PB every week
The temptation of trying to hit a personal best in the gym can be pretty great, but it’s not great for your body or immune system. The problem with doing this is that heavy weights and heavy lifts can give your immune system a pretty huge battering. It literally takes a lot of energy out of you, and you may feel tired and lethargic for the week ahead. Try for PBs once a month to look after your body properly.

The correct form
Don’t be that person in the gym that does an exercise all wrong with the wrong form because you think you know what your doing. If you have any shred of doubt, you must ask a qualified professional or don’t do it all. It’s too common for people going to the gym to make a complete fool of them selves by unknowingly inventing exercises because they execute it with such horrific form it’s neither beneficial nor safe.

Pre-workout supplements
Be careful of the pre-workout supplements you decide to use. Some of them can be a little extreme and give you an unwanted boost while others are just enough. Make sure you do your research and get a safe one and take it as recommended, which is usually 30 minutes before the workout. Make sure you drink plenty of water throughout the day to keep hydrated and stay healthy.

Are you guilty of any of the above points? Correct them today and you’ll enjoy better and safer gym sessions forever.

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Betsy Smith

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