| Gym Safety Tip | How to Approach | Additional Tips |
|---|---|---|
| Choose a weight that is challenging but safe – as designed by your coach. | Start with light weights and gradually increase the weight as you get stronger. Don’t try to lift too much weight too soon, or you’ll risk injury. | Talk to your coach if you’re not sure how much weight to lift. Additionally, you can ask an experienced athlete to watch you lift weights and give you feedback on your form. Do not do anything if you are not sure of doing it correctly. |
| Understand the workout schedule | Have clarity on the type of exercise, its demands, form & movement pattern, tools and equipment required. More importantly you are clear about the load and intensity and respect it. | If you know you need to lift 40 kgs barbell, always its 40 kg including the barbel weight (safely assume its 20 kg if you do not know its weight). If in doubt, ask someone knowledgeable and do not assume. |
| Avoid distractions | like music, talking to others, or checking your phone. If you need to listen to music, choose something without lyrics so you can focus on your workout. | Find a quiet place to work out. If possible, find a corner of the gym where you won’t be interrupted by other people or noise. Set a timer. This will help you stay focused on your workout and avoid getting sidetracked. Take breaks. If you find yourself getting distracted, take a short break to stretch or walk around. Reward yourself. When you reach a goal, reward yourself with something you enjoy. This will help you stay motivated and on track. |
| Lock the plates on the barbell securely. | Check the plates on the barbell before you start lifting. Make sure they are screwed on tightly or pinned in place. | Use a weight lifting belt to help stabilize your core and prevent injuries. For example, you can wear a weight lifting belt when you’re doing squats or deadlifts. |
| Be aware of your surroundings when you’re moving around the gym. | Be mindful of other people and equipment, and take care not to trip or bump into anything. | Be aware of your surroundings when you’re lifting weights. Make sure you have enough space to move around safely. For example, you can ask someone to spot you when you’re lifting weights in a crowded area. |
| If you’re lifting heavy weights, it’s a good idea to have a spotter. | Ask a friend or fitness instructor to spot you. This will help to prevent injuries if you get stuck under the weight. | Make sure your spotter is familiar with the exercise you’re doing and knows how to help you if you get stuck. For example, you can ask a friend who is also lifting weights to spot you. |
| Stop before it hurts. | Learn to recognize the signs of pain and injury. If you’re feeling pain, stop the exercise and rest. Don’t try to push through the pain, as this can make the injury worse. | If you’re feeling pain, listen to your body and stop the exercise. Don’t try to push through the pain, as this can make the injury worse. For example, if you’re feeling pain in your elbow, you can stop the exercise and do some light cardio instead. |
Talk to Prajwal, S&C Coach or Coach Kay for any further queries related to your schedule or exercises.