A Safety Check-up for Your Strength-Training Routine
GuidelinesWear protective gear for your hands and feet.Warm up.Start slowly; progress wisely.Lift slowly.Understand each exercise.Use good posture.Breathe.Recognize bad pain.Work front-to-back and side-to-side.Position yourself properly when using machines.With free weights, use a spotter and proceed cautiously.Be wise with rubber tubing and bands.Stretch after your workout.Rest between strength sessions.
American Council on Exercise http://www.acefitness.org
Ortho Info—American Academy of Orthopaedic Surgeons http://orthoinfo.aaos.org
Canadian Society of Exercise Physiology http://www.csep.ca
Health Canada http://www.hc-sc.gc.ca
Dunn-Lewis C, Kraemer W. The basics of starting and progressing a strength-training program. American College of Sports Medicine website. Available at: http://www.acsm.org/access-public-information/articles/2012/01/13/the-basics-of-starting-and-progressing-a-strength-training-program. Published January 13, 2012. Accessed November 10, 2015.
Strength training for women. Women's Heart Foundation website. Available at: http://www.womensheart.org/content/exercise/strength%5Ftraining.asp. Accessed November 10, 2015.
Warm up, cool down and be flexible. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00310. Updated January 2012. Accessed November 10, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 10/2015 -
- Update Date: 01/16/2014 -