Leaving the gym in better -- not worse -- shape than when you came is the goal of any resistance training session. The following are some tips for avoiding accidents to get the most out of your workout time.

Check Yourself

Get a complete physical checkup before you start a strength training program. It might be necessary to alter or avoid weightlifting altogether if you find you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.

If you do you get the green light, be sure to integrate warm-ups, stretching, and cooling-down into your program. This will reduce your risk of injury by increasing your blood flow and preparing your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.

When beginning a new weightlifting program -- or any time you try a new exercise -- always start out using light weights. It is far better to start out too light than too heavy. Choose a weight that you are sure is light and do a warm-up set of 15 repetitions, while perfecting the correct lifting technique. If the weight is too easy for 10 to 12 reps -- in keeping with your goals -- add a bit more weight and gradually increase that weight over the following weeks. Going to total muscle fatigue with a challenging weight is not a useful objective at first. When trying a new lift or starting a new routine, the objective is to practice and perfect your technique as you learn how to concentrate on the target muscle(s).

Proper breathing is a must when lifting weights. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the "positive," or main exertion phase, and inhale during the "negative," the phase in which you resist and come back slowly. If this becomes confusing or detracts from your concentration on the lift, don't worry about it -- just remember to breathe.

Don't Overlook the Obvious

Although it seems obvious, do not leave equipment lying around the room where someone -- maybe even you -- could trip over it. Always use the collars that prevent weights from falling off the barbells. Be sure to keep your hands away from the chains, cams, pulleys, and weight plates of exercise machines when they are in use. Also, when selecting the weight for a machine exercise, be sure to push the pin in all the way. Be sure to wear a weightlifting belt on exercises that place stress on your lower back, such as bent-over lifts like Squats, or Barbell Rows.

Spotting a Spotter

Having a spotter on board is important not only for safety but also for performance enhancement. Few things work as well as a conscientious, knowledgeable spotter or workout partner who demands proper technique and full effort on every exercise set and repetition. An effective spotter gives encouragement, technique, feedback, and just enough assistance to permit completion of that final, difficult, repetition. No matter what your goal reps are, each set should finish with the last repetition being challenging; you should try to go to muscle fatigue. With that in mind. there is always the chance that you just can't do that final rep entirely on your own. This is where your spotter comes in --h elping you just barely finish that last rep, and keeping you safe in the process.

If you do not have a workout partner at first, we strongly recommend seeking out someone with similar goals and interests. This will not only help assure safety and motivation, it will also help you make it to the gym more often. If you aren't working with a partner at a gym, either ask a staff member or someone who looks experienced for a quick "spot". Most people will be glad to help. Be sure you and your spotter have a plan so that each of you knows exactly what the other will do in case you need assistance. It is also important that you know how to correctly spot someone to assure their safety.

When helping as a spotter yourself, be ready to give a little assistance when the lifter reaches muscle fatigue, when he or she cannot complete the rep on his or her own. You don't want to help so much that the rep becomes easy for them to complete --give just enough assistance so that they can complete the set, but it is still challenging for them. This can be a grey area at first, and takes some practice. Also, only provide assistance on the positive phase -- the part that requires the pushing or pulling motion. Still have your hands ready to help, but do not help with the negative phase -- the part where you resist the weights force. Here, the lifter should try to slowly resist the force of the weight on his or her own.

Use Appropriate Spotting Techniques

When spotting someone who is using a barbell, be sure to use both hands and provide assistance evenly on the bar so you don't throw off the balance or favor one side.

When spotting someone who is using dumbbell, be sure to provide assistance in the same place for both hands and the same amount of assistance on each side.

When spotting someone who is using a machine, provide assistance underneath the weight. Be sure to move hands on the negative phase -- the down phase with resistance.

These techniques not only promote effective results for the lifter, they keep everyone else around safe in the process.

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