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Home Gym Workout Safety Tips

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By Samantha Copeland

The Post Newspaper Fitness Writer

Here are seven ways to make sure your home workouts are as safe as they are productive.

1. Clear out plenty of space: Before starting a workout, make sure you have adequate room.  Take the time to clear an area or move things around so you are not having to work around objects, risk tripping and falling or breaking things that are in the way.

2. Warm-up and cool down: Warm up the muscles you are going to be conditioning, whether it’s 10 minutes of stretching, 10 minutes of walking on the treadmill or both.  Allow your body a chance to get the blood flowing before jumping into a workout.  Equally important is allowing the body to cool down and restabilize after an intense workout.  Warm-ups and cool downs are the two things most often overlooked and forgotten but are key to helping the body avoid injury.  

This is also the time to recognize how your body is feeling and if it’s up for the workout.  Notice if there is any tension or areas that may feel tired and need extra attention.

3. Use a spotter or gym partner: Having a workout partner when performing exercises such as the bench press or weighted squats is always a wise decision. A spotter can check your form to make sure you’re not setting yourself up for injury and step in to help lift the weight if it becomes too much.

4. Put your weights back: This is gym etiquette, but also a good rule of thumb for home gym safety as well.  When you know when equipment is not in use, it ensures a clear workout space preventing trips, falls and accidents from happening.

5.Protect your joints: Gyms and fitness centers are often outfitted with surfaces and equipment that help protect your joints as you exercise. At home, you’ll need to do the same.  An exercise mat may seem insignificant; however, it has value during any type of body weight or strength training exercises.  Mats can help provide the cushion needed to protect joints as you bend, move and jump.  Carpets may offer an alternative solution, however, keep in mind that carpet can become slippery and is not slip-resistant, especially when you start to sweat. 

6.Form: Good form and technique is one of the best ways to prevent injury.  If you are having to compensate for body mechanics, injury is bound to occur.  Strength training comes with time, and your body will gradually become stronger the more you practice and use the muscles.  Compromising form only strains the muscle instead of strengthening it and when injury happens, rest and recovery is needed, prolonging any progress.  

7.Proper footwear still matters

While at home, your comfort level makes it easy to forget the importance of proper workout gear.  Don’t make the mistake of not wearing protective gear, specifically shoes just because you are in the comfort of your own home.  Shoes protect against dropping weights, stubbing toes on equipment, as well as providing extra cushioning and supporting the body needs during a workout.  

With any workout, be smart about how you equip your body with proper gear.

Samantha Copeland is the owner of Texas City’s Yoga on 6th With Sam. She has an extensive background as a licensed therapist, fitness coach, personal trainer and yoga instructor. Ms. Copeland follows a simple and holistic approach of staying in balance mentally, physically, and spiritually.

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