Safety tips for weightlifting

Sport is a form of socialization that has been accepted globally by people from different parts of the world. It brings people together despite their political and religious differences, not just a means to socialize, it is also a way in which people maintain a healthy lifestyle. There are different kinds of sports in which people engage in, one of them is weightlifting.

Weightlifting is a sport in which the athlete attempts to lift weight to show their skill, strength and also to keep their body fit. There are different types of lifting they are, Bench press, Squat and Deadlift.

People lift weight for different reasons and some of these reasons are:

  • Weightlifting reduces depression symptoms
  • It helps convert fats to muscles
  • Weightlifting fights Osteoporosis
  • It creates body awareness thereby making you move with ease
  • Improves heart health
  • Lowers diabetes risk
  • It helps control your blood sugar
  • It prevents back pain
  • Weightlifting improves one’s balance

For you to be successful in the sport of weightlifting, there are some precautions you need to take. These precautions enable you to carry out weightlifting in a safe way without it resulting in a health challenge. Below are some tips for weightlifting.


This is a rule that one must follow in any kind of sport. It is important to begin your sport with a warm-up. This might include some stretches, jogging, running and some little workouts. Doing this would awaken your nerves and ensure the flow of blood to all the parts of the body.

2.Wear the appropriate sportswear

Not all sportswear are fit for weightlifting, wear the right one that allows free movement, it should give you room when you bend or squat.

3.Safely secure weight plates

This is important to avoid injury, check your weight plates and ensure they are properly fixed and clipped before lifting the weight.

4.Lift what you can

To avoid causing damage to your joints, it is important to lift what you can. Weightlifting should be a progressive sport. Start from the weight you are comfortable with then keep on adding bit by bit to the weight over time, this would help your body develop to lift heavier weights without damage to your bones and joints.

5.Don’t lift the weight when dizzy

Generally, for sports, it is important to be healthy before indulging in any form of sport. Dizziness is one of the signs letting you know you need to rest and take care of yourself.


For weightlifting, it is important to know the proper way to breathe. When lifting or pushing the weight, you need to exhale, when lowering the weight and relaxing the muscles, you need to inhale. Holding your breath during weightlifting sport can lead to fainting, dizziness, and lightheadedness.

7.Avoid bending your back

When lifting weight, it is important to avoid bending your back as this would lead to undue stress on your lower back. Lower back pain can be detrimental to one’s health and would make your body unfit for your daily activities.