NMSU-Alamogordo

Weights Training
P.E. 102/202

Safety

These rules are of utmost importanance to the lifter and should be constantly observed.

  1. It is essential that attire suitable for participation in weight training activities be worn (Shorts, T-shirt, Tennis Shoes, etc.)

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  2. Stretching exercises and a warm-up will precede the training program. Stretching can be done with simple exercises targeted to the muscles to be used. Warm-up is done by performing the specific lift with about a third of the maximum weight that can be lifted once within each exercise.

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  3. Never work out alone.

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  4. Never begin a weight workout with a max or a heavy lift. Also all beginning lifters should begin a weight training program with light weight so that proper balance and form can be learned first.

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  5. Always have spotters on the squat and the bench press or when attempting heavy lifts. Spotters serve as loaders (adjusting the barbell for the next performer immediately after he/she calls out his/her desired weights) and for safety reasons.

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  6. Maintain neat surroundings by stacking unused weights away from the active area.

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  7. Remove all weights from the bar upon the completion of a workout, thereby preventing injury to incomming groups.

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  8. Utilize the mats around the lifting areas for workouts and stretching.

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  9. Avoid resting in the area of activity. Keep occupied as a spotter or loader in preparing for the exercises to follow.

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  10. Remain clear of an individual in the act of lifting.

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  11. Keep adequate distance between the lifters and the equipment in the training room.

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  12. Form the habits of returning the bar to the floor or rack gently. There will be absolutely no slamming of the weights. It is not only extremely bad for your muscles, but for the weights. Likewise, weight stacks on a machine should not be dropped.

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  13. Avoid distracting an individual in the act of lifting through noise or movement.

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  14. Collars should always be used on the bars and they should be secured.

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  15. Breathe while lifting. Take care not to hold the breath while lifting heavy weights.

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  16. Never jerk or quickly pull the weights. Always use slow deliberate lifts.

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  17. To receive the complete beneficiary workout needed away take the bar to a full extension or full flexion of the individual (Free Weights or Universal Gym).

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  18. Until you are familiar with the movement involved with the lift, do not attempt a great amount of weights on the bar.


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