Gym Safety: A Complete Guide

Gym Safety: A Complete Guide

Are you pumped up to hit the gym more often? Whether inspired by the new year or just carpe-ing the diem, congratulations on your resolve. Knowing how to create a workout routine is one of the best things you can do for yourself.

Before you go full steam ahead on your fitness goals, however, it’s important to know how to do so safely. Exercising improperly or not using gym equipment correctly can not only get in the way of the results you’re hoping for, but can also result in injury. On the other hand, knowing proper habits and techniques can help to keep you safe from harm and optimize your workout for even better outcomes.

Whether you’re looking to start exercising at a fitness center or already have some experience under your (lifting) belt, we’ll discuss some gym safety tips that can help to ensure your fitness regimen is all gain, no pain.

Prepare Before You Get to the Gym

Gym safety starts well before you ever pick up a barbell. It starts even before you walk in the door! Follow these steps to make sure you’re in good shape to get in shape.

Talk to Your Doctor

An annual health checkup from a physician is recommended for everyone, and can reveal conditions that could affect your exercise ambitions.

And while it’s not mandatory to consult with a doctor about your fitness plans if you’re in good health, you absolutely should if you:¹

• Haven’t been active in a long time
• Have high blood pressure
• Have diabetes
• Have heart disease
• Have asthma
• Have osteoporosis or another bone or joint disease
• Have a neurological illness
• Have another preexisting condition
• Are pregnant
• Smoke 
• Are on medication

If you have these or any other unaddressed health symptoms, it’s wise to consult your physician before starting a new workout routine—especially a rigorous one.

Acquire the Proper Equipment

You should use proper equipment in good condition designed for the sport or activity you intend to take up. This includes:²

• Well-fitting shoes that you replace every 6 months, or as they wear out 
• Comfortable, light, loose clothes that breathe, especially in hot weather
• Easily-removable layers for cold weather
• Whatever protective gear is recommended for your sport, including mouthguards, shin pads, and helmets

Find a Gym Buddy

Some people prefer to exercise by themselves, but in addition to extra encouragement to stick to the program, working out with a friend can improve gym safety by providing:³

• An extra set of eyes to watch out for environmental hazards
• Feedback to achieve proper form
• Encouragement to drink and breathe
• A spotter for weight lifting

Follow Gym Etiquette (And Help to Prevent Hazards)

Being aware of yourself and others can go a long way toward gym safety before you ever set foot on a treadmill. Following these gym etiquette practices can prevent injuries for yourself and others:⁴

• Be mindful of your surroundings—noticing who is nearby, and what they are doing—and give people the space they need.
• Make sure your shoelaces are tied and your long hair is put up.⁵
• Scan for trip hazards before you work out, and pick up your towel, water bottle, or any other items from the gym floor before you move on to another part of the gym.
• Wipe up any water you may have spilled or excessive sweat from the gym floor. 
• Wipe your sweat off any fitness equipment after you use it.
• Don’t exercise in the sauna or steam room. It’s annoying to others and could be harmful to you.⁴

Warm Up, Stretch, and Cool Down

There’s some debate as to whether warming up and stretching before a workout and cooling down afterward actually prevent injuries, but it is still recommended. It may reduce soreness and, at the very least, can prepare your body to move and help you focus on your workout.

Warm Up

The first part of your workout, even before you stretch, should be to warm up.⁵ There are many benefits of warming up before a workout. Not only does it get your blood flowing, but it also prepares your joints and muscles for the more intense physical activity to come.

Warming up doesn’t need to last long—it can be as short as 3 to 5 minutes, and can include light exercises like:

• Walking in place or on a treadmill
• Running or lightly jogging in place or on a treadmill
• Using an elliptical or stationary cycle at a relaxed pace with minimal exertion before you try for your target level 
• Rehearsing the movements in the exercises you intend to do to signal those muscle groups that it’s time to engage
• Ten pushups, ten knee lifts, and ten squats

Stretch

Stretching at least twice a week can help you to increase your flexibility and range of motion, which can lead to a safer workout.⁵ Stretch after you warm up and follow these guidelines: 

• Move slowly and deliberately, with control, into and out of a stretch. Don’t make jerky movements.
• Hold the stretch for 10 to 30 seconds.
• Don’t bounce into a stretch. Over-stretching makes muscles contract, and pushing them further can tear the muscle tissue. If you feel pain, release the stretch.

Cool Down

Cooling down is the last step of your workout, and helps you to bring your temperature and heart rate slowly back to baseline. You can cool down by simply reducing the speed, intensity, or weight of your workout for 3 to 10 minutes before you come to a complete stop.⁵ 

Use Equipment Correctly

A gym is full of fitness equipment with heavy, fast-moving parts that can injure your fingers, toes, and other body parts. Many have easy-to-read visual instructions. Familiarize yourself with their operation before you use them, and ask gym staff for help if you need it.

Here are some safety tips to keep in mind for common gym equipment:

Bench Press

Though it’s one of the simplest pieces of exercise equipment, with hundreds of pounds of free weight getting thrust into the air over your body, the bench press is also one of the most dangerous. Follow these tips to use one safely:⁶

• Recruit someone to spot for you.
• Make sure the collars (the clips that keep the weight plates in place) are used correctly.
• Keep your feet on the ground.
• Hold your chest out and your shoulder blades back.
• Keep a firm grip on the bar.
• Look straight ahead at the ceiling.
• Don’t use your chest to stop or bounce the bar on the way down.
• Return the bar and plates to their proper places when done.

Pulley Machines

Pulley machines are safer than free weights, but can still have their own hazards. Follow these tips to help prevent injury:⁶

• Learn each machine’s operation before using it.
• Check for wear and tear on the cables.
• Set the machine’s positions in accordance with your exercise targets.
• Make sure the pins are used correctly.

Rowing Machines

Likewise, a rowing machine should be used properly to ensure safety. Follow these tips to safely operate rowing machines:⁶

• Check the stability of the machine before you start.
• Secure your feet tightly in the straps.
• Point your toes up, not curled in or out.
• Keep your back straight and be sure not to arch.
• Keep the handle parallel to the floor and don’t twist or turn it.

If you are using this machine for the first time, check out these row machine workouts for beginners to make sure you are using this piece of equipment accurately and efficiently.

Other Equipment

Some gym equipment is more self-explanatory, but still needs to be used with respect and care. Examples include:⁶

• Stationary bike – Check that you and the bike are the right fit for each other, adjusting the seat and handlebars as needed. Wait until the pedals stop completely before you dismount the bike.
• Ab-crunch – Keep your arms bent at 90 degrees. Start light and move with the same control you would for lifting weights.
• Elliptical – Maintain an upright position and don’t lean forward over the bars. Confirm that your lower body is supporting your whole weight. Wait until the machine comes to a complete stop before stepping off.

Practice General Workout Safety

There are a few general principles you can bring to any type of workout that will improve the safety and efficacy of your performance.