5 Tips to Weight Train Safely & Effectively

bench press spotting

Sure, we all want to hit the gym, pump it up, and get those gains. But slow down there, friend! If you’re not using proper technique and form, you might find yourself more strained than swole. And here at Studio SWEAT onDemand, we’re all about working out smarter AND harder – to achieve those results while having a good time. And in case you hadn’t noticed: workout injuries are definitely not a good time.

So, let’s take a look at some basic safety rules for weight training, to keep your sessions safe, effective, and fun!

Spot & Be Spotted

We’ve all seen those toughies at the gym – veins bulging, face all red and sweaty, gritting their teeth. And while they make look all kinds of intimidating, doing it alone might be just about the silliest thing you could do. Don’t be a hero – find yourself a workout buddy and spot each other whenever lifting heavy weights.

Not only does spotting reduce the risk of injury, it’s also a great way to increase your negative reps (the lowering phase of the lift). Since negative reps account for 40% of muscle building, using a spotter is not only safer, it’s smarter.

Warm Up & Cool Down

This might seem obvious to you, but you’d be surprised at how many people actually forget this essential element to any workout. So, we’re gonna say this one more time – do not skimp on these! Before you lift, get in some serious stretches, calisthenics, and some light cardio. A good warm up will prepare your body for the exercise it’s about to endure, increasing blood flow and loosening the joints.

After your workout, make sure to keep moving and stretching to cool down slowly. Remember, the purpose of your post-workout exercises is to reduce your heart rate, cool your body temperature, and return your body back to baseline.

Practice Perfect Form

This one’s a biggie. Using the proper technique for every lift is key to seeing results and avoiding painful injury. Before you start your lift, make sure you’ve got the form down pat – talk to a trainer, read a couple articles, watch a couple videos, it doesn’t matter. Once you learn the right form, practice it without any weight, and once you’re ready, start slow. You have to remember that as we get tired, our form is the first thing to go. So if you notice your technique starting to slip, that’s probably a good time for a break.

Listen to Your Body

Your body will tell you all sorts of things when you lift weights. All you have to do is listen. When you’re feeling the pump, your body will be singing. When you’re overdoing it, it’ll be screaming bloody murder! The old adage, ‘No pain, no gain’ is actually some really, really bad advice. Getting in a tough session should make you work, not hurt. When you feel like something’s not right, do not try to power through – you could end up doing some serious damage to your support muscles.

Get Help from the Pros

workout class
No matter what stage you are on your fitness journey, you could always benefit from some professional help. We’re not talking about that dude in the tank top who’s always spouting off his ‘secret’ tips. We’re talking about solid advice from a properly certified trainer. They’ll walk you through everything you need to know to get the most out of your workouts, and avoid sprains, strains, and all that other ugly stuff.

At Studio SWEAT onDemand, our world-class trainers are always available through our huge library of streaming workouts. Our amazing team will take you through proper form while they push you to your limit, and all while having the time of your life. And since our classes are onDemand, you can take them anytime, anywhere, and on any device. To get started, sign up for our 7-Day Free Trial.

Well, we hope this was helpful and that you keep making those gains the safe and smart way. So, buff brothers and swole sisters, that’s it, and we’ll see you in the gym!