Safety Tips

PFT21, like any sport or physical activity, is not without the risk of injury. Although we cannot be there to personally "spot" you during training, we are concerned about the safety of all our members. To help reduce the risk of injury, please follow these safety tips at all times:

  • Consult with a physician before starting any physical fitness program, including PFT21.
  • Warm up by stretching for 10-15 minutes prior to exercising.
  • Wear proper gym attire (e.g., shorts, shirts, and athletic shoes).
  • Train with a partner whenever possible so you can spot each other during lifts.
  • Use lighter weight when attempting a new exercise.
  • If at any time you feel sick, pull a muscle, or sustain any type of injury, stop training immediately and seek medical attention if necessary.
  • Follow exercises as listed—do not skip exercises and return to them later.
  • Always follow your gym’s safety rules; they are there for your protection and the safety of others.
  • Do not attempt exercises you are unfamiliar with. Ask a qualified gym staff member for assistance.
  • Stretch between sets to help maintain flexibility.
  • Train at the same time each day when possible to establish consistency.
  • Always lift with proper form. Do not "cheat" to complete a set—use lighter weight to achieve the correct number of repetitions. Most injuries occur due to 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 secure weights on barbells and dumbbells.
  • Return equipment to its proper place after use.
  • Avoid peak gym hours when possible to prevent long breaks between exercises that may cause muscles to cool down.
  • Get adequate rest while following any training program.
  • Stay aware of your surroundings in the gym.
  • Do not use your phone while walking around the gym, as this may lead to injury.
  • Stretch after training to help prevent muscle tightness.

Always following these safety tips
will help reduce the risk of injury.