How can I perform strength training exercises safely?

Performing strength training exercises safely is all about keeping the spine and joints stable and aligned. This involves being able to maintain certain joint positions at the ankles, knees, hips, shoulders and head throughout a movement. Together with keeping your core (the group of muscles that surround and stabilize the spine) tight will insure the right muscles are working and your spine and joints are safe.

Here’s what to look for:

Ankles: feet should point straight ahead and keep the arch of the foot from collapsing inward

Knees: should line up over the middle of the foot and travel along that path if they are moving during an exercise

Hips: should be neutral, find neutral by arching your low back all the way then rounding your low back all the way and splitting that difference

Shoulders: should be back and down

Head: chin should be tucked back, preventing the head from jutting forward during a movement

Core: pull in the navel as if you are trying to touch the spine with it, this should be able to be done while still being able to breathe and the shoulders kept relaxed

If you are unable to maintain these checkpoints, lighten the load or change the exercise so that it can be performed correctly. This will reduce the risk of wear and tear injuries over time.

Eric Beard and Kristy Wilson gave a great example answer on how to perform strength training exercises safely and I agree but I would take it one step further, proper exercise selection.   Before you can begin exercising you must choose what you are going to do for that day.   If you choose an exercise that you are not ready to perform then you put yourself at a greater risk of injury.  An example of this would be performing a back squat with weight when you are unable to perform a single leg squat without proper form.  This maybe an extreme example but this happens on a daily basis in gyms around America.  NASM’s OPT model examines this issue scientifically.  A foundation is built before progressing to the next level aiding in preventing injury as you are performing strength exercises.

Keys to performing strength training exercises safely

Learn proper form and be sure you have enough room to perform the exercise, all around you, including over-head. Bumping your hands or legs on other equipment or smacking a fellow exerciser in the head with a dumbbell are two of the many possible injuries you want to avoid while working out. Be cautious, train smart and be courteous to others around you.

To perform strength training exercises safely, the first thing you need to know is how to do the exercise in the first place. Do not attempt to do an exercise that has not been shown to you by a trained professional. Do not attempt to force your body to do an exercise it is not strong enough to do.

To do an exercise properly you need to know the proper form and technique of that exercise and what that exercise was designed to do; what muscle groups it is supposed to work. Always know what the alternative option to an exercise is as well as the "easy" version of the exercise.

Years ago Tom Purvis founder of Resistance Training Specialist said to me that strength training can be the best exercise for the body or the worst. His thought process was an understanding of the biomechanics of the strength movement was essential to success, and then how to incorporate this to a specific individual. It is important to understand one strength training movement is not for everyone. The individual's thresholds must be identified first:

• joint restrictions
• tissue restrictions 
• strength profiles (endurance-speed-relative-max strength)

If an individual is not addressing the above thresholds, placing additional load (weight) on the body can lead to chronic or acute injury, and eventually limiting their ability to exercise.

Once the thresholds are identified, the strength movement must relate to the individual's daily tasks and goals/needs.

The best tool an individual can invest in to understand their thresholds and how it relates to their tasks and goals is a skilled fitness professional. A fitness professional can optimize the effectiveness of the strength training and minimize a chance for injury, by progressing or regressing the program based on you.

It is important to understand the that it is important to have or create postural stability when performing strength training exercises. When designing a strength training program. It is important to take into account your ability, muscular imbalances and goals. With this understanding you will achieve results faster and be injury free.

Something to keep in mind when you are performing strength training exercises.

Warm up - before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.

Control the Weight - The key is to lift the right amount of weight. 20-25 reps at a light weight will help you build endurance and "Train your brain to perform the exercise correctly. Understand the muscle you are working doing the work -The supporting cast is the stabilizing muscles. If the weight is to heavy you are going to swing and use other muscles than the one want to strengthen. If the weight is to light  momentum will help you and that’s not good either.

Breathe and use Full Range of motion -Make sure to Breathe.

Stand up Straight - Pay attention to posture, and engage your abs. This will help you protect your spine. This also helps you realize when you can up the weight.

You see if your goal is to do 15-20;12-15; or 8-12 repetitions than the proper overload or resistance will dictate your posture during the exercise  Once learned.

You do need to take into consideration overload, progression as it relates to your goal. Rest is important and is dictated by the goal, the amount of reps, weight and ability

A great question! Strength training is a process. When starting out, ensure you understand the step-by-step dynamic of the exercise(s), ensure to use proper form, start with light weight, and ask a knowledgeable trainer questions.

It is important to understand the dynamic of movement. Everything is connected! Your body is a single kinetic chain and no muscle works or counters force alone. Understanding the body as a kinetic chain while applying the above principles, you are ready to move forward with strength training. Now, is the time to state another principle - you know your body so listen to it! Mahalo.

• Select exercises that target all major muscle groups (chest, shoulders, back, arms, legs, glutes, hips, calves, and core).
• Prior to your strength training workout always perform a light to moderate intensity warm up for at least 5-7 minutes.
• Exercise large muscle groups first. Do not start your strength training workout with bicep curls. Instead start with an exercise such as bench press which focuses on a larger muscle group.
• Remember to breathe and avoid holding your breathe (a bad habit I have!). Exhale through the concentric (lifting or pushing the weight) phase of the exercise and inhale during the eccentric phase (returning the weight). For example, when performing a bicep curl, exhale as you bend your elbows and lift the weight toward your shoulders, and inhale as you lower the weight back to the start position.
• Allow adequate recovery time between workouts. Never perform a workout targeting the same muscle group (this includes the abdominals) on consecutive days. Always leave at least 24 hours between strength training workouts using the same muscle groups. Rest and recovery is important! You do not want to overtrain yourself.
• Pain is not good. If you experience pain or unusual discomfort during an exercise, limit the range of motion of the exercise. If you still experience pain, then stop the exercise. I would recommend you go see your physician if the pain continues.
• Always end your workout with a cool down and some gentle stretches. The foam roller is a great tool (and one of my favorites) to use as part of your cool down.

Strength training can be very effective and also very dangerous if you do not use proper form. Some very basic rules in avoiding injury during strength training is to avoid jerking your body (this will keep your back protected from injuries), keep your abs tight (this will ensure a firm and strong posture for your lower back), breath out on the exertion of the exercise (this will help to regulate your blood pressure), lift weights that are manageable (this will help to keep your form perfect), avoid over training (this will allow your body to heal and recover from the constant tearing of your muscles), keep your knees slightly bent when performing standing exercises (this will ease the pressure from your joints and redirect it to the actual muscle), and always use a spot whenever you decide to go heavy (this will help you to feel more confident with your lift and help to avoid possible injury or even death). Remember train safe and think smart.

To perform strength training exercises safely, make sure you’re using proper equipment, select a reasonable resistance, and utilize a spotter if you feel you will need help completing your desired repetitions. Most of all, make sure you keep proper form. If you can't perform the exercise properly, there is a likelihood you'll injure yourself.

To perform exercises safely whether you are using weights, bands, or even your own body, it is important to use proper form. In order to challenge the correct muscles (which will have you making gains more quickly), proper form will prevent injuries to joints, connective tissues, and muscles.

I recommend the use of a personal trainer until you get used to the movements.

Strength training is safer if done with slow controlled movements and good form. Do not sacrifice your mechanics and posture when strengthening your muscles. Heavy is not always good if you cannot control the weight, especially on the lowering of the weight against gravity. Lift a weight for about 15 repetitions for three sets before progressing to something heavier. Make sure you rest and stretch enough in between sessions so your muscles can recover. Using multiplanar movements is also a good idea to keep muscular balance overall.