Safety Tips

PFT21, like any other sport or physical activity, is not without the risk of injury. Although we cannot be there to "spot" you personally when you train, we are concerned about the safety of all of our members. Therefore, to reduce the risk of injury, there are a number of safety tips you should always follow:

  • Consult with a physician before undertaking any physical fitness program, including PFT21.
  • Warm-up by stretching 10-15 minutes prior to exercising.
  • Wear proper attire for your gym (i.e. shorts, shirts, athletic shoes, etc.).
  • Never lift weights alone, even at a home gym.
  • Always train with a partner so you can "spot" each other.
  • Always use light weight when attempting a new exercise.
  • If, at any time, you feel sick, pull a muscle or sustain any type of injury:
       STOP TRAINING — see a physician, if necessary.
  • Follow the exercises as listed — Do not skip exercises and return to them later.
  • Always follow the safety rules of your gym. The rules are there for your safety and the safety of others.
  • Do not attempt an exercise you are unfamiliar with. Ask a member of the gym staff to demonstrate the exercise for you.
  • Stretch between Sets.
  • Train the same time during the day, if possible.
  • Always lift with proper form. This is a key factor! Do not "cheat" just to finish the Set. Use lighter weight to reach the number of Reps. Most injuries occur when using poor form.
  • Never hold your breath when you exert yourself. A recommended technique is to breathe out when you exert yourself and breathe in during the recovery phase.
  • Always use collars to hold the weights on barbells and dumbbells.
  • Always put equipment back in its proper place.
  • Avoid training at peak times when the gym may be crowded — you do not want your body to cool off too much between exercises.
  • Get plenty of rest whenever you are following a training program.
  • Be aware of the gym environment and what is going on around you.
  • Do not look at your phone while walking around the gym — you could easily injure yourself or someone else if you do.
  • Stretch after training — this helps prevent your muscles from tightening up.

Always following these Safety Tips
will help reduce the risk of injury!