7 Tips for a Safe and Successful Workout : Tip #6 - Warm up, don't rush

We all have busy lives and it’s a fast-paced world and no, you don’t have to stretch for hours on end, but at the very least you should help your body acclimate to what you’re about to put it through. Put your body through the motions it’s going to be performing with a light weight, so your muscles switch on and engage before loading them up. It’s much better to take the time to get it right than to rush in and get injured. Understand that fitness is a lifelong pursuit — the rewards come gradually, not all at once, but it is always worth the time.

7 Tips for a Safe and Successful Workout : Tip #5 - Put them weights back

"If you're strong enough to lift it, you're strong enough to put it away." 

The number one rule of Gym Etiquette 101 and as a FITHQ member, an enforceable condition that was agreed to when signing up. It goes without saying, but it’s also something that needs to be addressed. Re-racking your weights goes a long way towards making the gym a safer place for everyone. Leaving weights on the floor is just asking for accidents and injury. If you are lifting and using a bar, put the weights back in some semblance of an order. This is just common courtesy.  If your using dumbells, place the weights on the rack after use and keep the gym safer for you and others.

If you notice someone not staying in accordance with the clubs terms and conditions you can report it to info@fithq.net.au.

7 Tips for a Safe and Successful Workout : Tip #4 - Tempo

Whether you’re a beginner or a professional athlete, one of the best ways to increase strength safely, while avoiding injury is to consistently maintain correct movement mechanics.

Implementing tempo training into your workout, is a proven way to help you slow down and feel each position from start to finish. This will allow you to replicate proper movement mechanics, and will reveal any flaws in your exercise technique.

For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. Doing this, and working at the right tempo helps you stay in control, rather than compromising strength gains through momentum, which will exert excess stress on your tendons rather than your muscles.