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Gym safety technique: 10 rules
Author: Tkachenko Sergey - Master of sport in bodybuilding. All articles by the author ➤
The article was prepared with the assistance of https://sportpriority.com. Sport Priority is a navigator for sports activities in Moscow. This mobile application helps you quickly find the nearest fitness club at the best price. Safety techniques in the gym are something mythical for the average person, but it is a very important thing that should be written down on a piece of paper and displayed prominently in every gym! The rules should be followed not only by trainers and staff but also by the visitors themselves. This applies not only to safety rules but also to basic behavior rules in the gym; this is very important since you are not training alone and can cause inconvenience and harm not only to yourself but also to those around you. 1. EQUIPMENT. Always return the working equipment to its place; this is something that, unfortunately, is ignored not only by beginners but also by experienced athletes. Everyone tends to create a mess. You lift heavy weights, but you can't clean up after yourself? People can trip over dumbbells, they may even fall over them, and, in general, it's much more pleasant when the gym is tidy and everything is in its place. 2. GEAR. Use gear when working with heavy weights; use wraps and belts, and also wear shoes with non-slip soles so that you do not slip while lifting weights. Slippers, flip-flops, and sandals are strictly prohibited. When working with heavy weights, think about your safety and the safety of those around you because if you squat, for example, with 200-300 kg and fall, it can end badly. Don't forget about straps and locks for barbells and dumbbells when lifting or pulling. 3. TECHNIQUE. Before starting to work with weights, study the technique of performing exercises. This will help you not only to train more effectively but also to protect yourself from injuries. If you lift weights incorrectly or jerk during the exercise, you may harm yourself, get a strain, tear something, or even earn a hernia. 4. EQUIPMENT HANDLING. Be careful with the weights in the gym; never drop them without warning. Ensure that people will not be harmed if there is a situation in which you need to drop the weight urgently. In general, do not take unmanageable weights so you won't have to throw dumbbells and barbells around the gym. This is not acceptable. You can disturb other visitors. God forbid your dumbbell or barbell falls on someone’s foot; be responsible. 5. SPOTTING. Never perform heavy exercises alone. The same goes for heavy weights. If something happens, your gym partner must be there to spot you. There are frequent cases where people sustain serious injuries or disabilities in the gym, and there are even fatal cases. So, a training partner should always be present. Make sure that they can spot you; it wouldn’t hurt to ask them about it. Also, if you don’t have a training partner, you can ask a trainer to spot you. SHOES. As mentioned above, do not wear slippers, bast shoes, or sandals in the gym. I think you have often seen people training in this footwear, and some even run on the treadmill in bast shoes… Shoes should be reliable, fit snugly, and have a grippy, non-slip sole. I’m not insisting that people come in specialized shoes like lifting boots; that's not necessary. The most important thing, as I mentioned, is reliability. 7. CONVERSATIONS DURING TRAINING. I have nothing against people communicating in the gym; I'm one of them, but never disturb someone with conversations while they are performing exercises. This is not only rude but also dangerous, as a person could get distracted and drop the barbell or dumbbells, fall, and hurt themselves and you. 8. CLOTHING. Dress in comfortable but also reliable clothing to avoid accidentally snagging on someone's barbell. Wearing tights is not necessary. Clothing should be neat and fit the body as much as possible. T-shirts with short sleeves, short or medium-length shorts will do, and don’t forget about gloves; they improve grip and protect your palms from calluses. 9. BARBELL. When you finish working with a barbell, remember to take the weights off afterward. If the barbell is on the stands, this is a must. If the stands are narrow, do not dismantle it alone, as it can fall with the slightest misbalance. Be sure to ask someone to help you with this. Disassemble the barbell smoothly and, under no circumstances, do not rush. 10. POWER RACK. This is a very important and reliable thing in sports. Many inexplicably neglect it when performing exercises like squats. It is genuinely irreplaceable; it has safety catches. If, by chance, you get pinned under a heavy weight, don't worry; this simple device will save you. You won’t even need to drop the bar; you can simply place it carefully on the catches. Don’t forget to set the appropriate and comfortable height for the catches so that they are neither too high nor too low, but just at the point where you are completely seated. In short, just a little below that point. In conclusion, remember to observe the rules of decency in the gym. If you sweat and the bench is wet after you, be sure to wipe it with a towel. In general, it is advisable to always bring a towel to the gym. Maintain personal hygiene; use deodorant. I’m not saying this as a reproach, but to emphasize the importance of respecting the people around you. And if your smell doesn’t bother you, it may greatly disturb others. Be well-groomed, tidy, and help each other. Culture and rules of decency are on your side. You can order a training or nutrition program from me, the author of this article.
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