Gym Safety: How to Prevent Injuries and Stay Safe During Your Workout

As a regular gym-goer, there are several measures you can take to protect yourself.

Injuries in gyms are quite frequent. In India, common issues include shoulder, knee, and ankle sprains, as well as lower back pain. However, some workout-related injuries can be life-threatening.

The recent tragic incident involving national-level powerlifter Yashtika Acharya has reignited discussions about gym safety. The 17-year-old lost her life when a 270-kg weight she was attempting to lift fell on her neck during a training session in Bikaner, Rajasthan. She lost her balance while lifting, resulting in the weights crashing down on her.

Many gyms jeopardize the safety of fitness enthusiasts by employing unqualified staff. Additionally, all equipment must undergo regular inspections to guarantee safety. Any damaged or malfunctioning equipment should be promptly repaired or replaced.

As a regular gym-goer, there are several measures you can take to protect yourself. Those who are new to the gym should exercise extra caution and be well-prepared. Simple actions like staying hydrated and not skipping warm-ups can significantly reduce the likelihood of accidents.

Warming up

Warming up is essential for preparing your body for physical activity. It helps gradually elevate your heart rate and increases blood flow to your muscles before engaging in intense workouts. Fitness professionals recommend dedicating 5-10 minutes to both warming up and cooling down.

Studies indicate that proper warm-up routines can lower the incidence of injuries.

Observe Yourself

Recognizing your body’s signals is essential. If you encounter unusual pain, extreme fatigue, or any discomfort, it’s vital to take a break or adjust your training as needed.

Proper Form

Using incorrect posture or form can place excessive strain on your muscles, ligaments, and joints, heightening the risk of injury.

Invest time in mastering proper form and technique with the guidance of your instructor. Never compromise your form, regardless of how eager you are to complete your sets or if you’re struggling with heavier weights. Even after mastering the technique, continually striving for improvement is essential.

Push and Pull Exercises

Further, in the gym, you focus on different muscle groups through a range of push and pull exercises. However, what everyone should realize is that the push-and-pull principle can be applied in a different context as well.

Grasping the balance between push and pull is essential, even if it requires some time to fully comprehend. The gym is a space where you challenge your limits, but there are times when it’s important to take a step back. Finding that balance comes with experience, which is why staying consistent is key.

Proper supervision

Insufficient supervision is a significant factor contributing to injuries in gyms. Having a personal trainer can be invaluable, as they provide guidance and ensure that you are using the proper form and technique while exercising.

The right footwear

Footwear must offer adequate traction to prevent slipping and maintain stability.

Choosing the appropriate shoes for different exercises is crucial for enhancing performance and reducing the risk of injuries.

The right shoes enhance stability during exercises like squats, lunges, and deadlifts, particularly for those with unique foot structures, such as flat feet or high arches.

Familiarize yourself with the equipment

Understanding your equipment and its proper functioning is essential not just for optimizing your performance but also for preventing injuries.

Additionally, ensure that benches and racks are securely locked and stable before use. Tailor the seats, handles, and weights to fit your individual needs and body mechanics. Always inspect resistance bands and cables for any signs of wear; failing to do so could result in them snapping and causing harm.