How to Lift Weights Safely

  • Use proper form. Stand with your feet hip-width apart, abdominal muscles tight, torso erect and head facing forward. Consult a book or a trainer to check your form.

  • Lift with slow, controlled movements.

  • Don't lift more than you can safely handle using proper form.

  • Start with a light set, then work up to heavier weights during your workout. Use enough weight that you're making an effort but not straining.

  • Breathe regularly and easily.

  • Warm up the muscles you'll use with five minutes of gentle aerobic exercises before you lift.

  • Cool down afterward with five minutes of slow aerobic exercises.