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My wife and I run a small town fitness center located in the back of a sporting goods store. We are seeing more and more folks come in looking for a suitable weight-training program. We're also seeing an increase in the number of injuries. Is this happening elsewhere? We're wondering if it's just the small town macho attitude that keeps people from listening to us on how to train and then they end up hurting themselves. Anyone else seeing this?
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Your observations are right on the mark. More people are involved in weight training than ever before! And there have been a corresponding increase in the number of injuries. Data taken from 100 emergency departments where weight-training injuries were examined and treated suggest that men make up the largest number of people injured lifting weights (82.3 per cent). But that may be because many more men than women lift weights.
Why are these injuries occurring? Well, believe it or not, the largest proportion of injuries occurred while using free weights, which the individuals dropped on themselves or hit themselves with. There were some cases of getting smashed or crushed under weights and losing balance and falling while holding onto weights.
Older adults (55 and older) tend to use free weights more often than weight machines. Of the injuries reported in patients using machines, the majority of individuals hurt were 55 or older. There's some thought that perhaps older adults can't accept limitations as they age. If they refuse to see that their decreased abilities can lead to injuries, they are less likely to modify their activities and approaches to weight training.
Educating young to old about the proper use of weights is important. Anyone starting a weight-training program of any age or sex should start with lighter weights and work up over time. This is called progressive resistance exercise or PRE. Having a knowledgeable trainer to guide beginners of all ages is not just a good idea -- it could make the difference between success and painful injuries.
The use of machines also requires some tips on training. It's just as easy to overdo on weight machines as it is with free (handheld or dumbbell) weights. Most of the commercially available weight machines used in home gyms and fitness centers are designed for the average sized adult. They are not proportioned for short or tall, small or large people.
No matter what type of weights are used, a safe training program under the supervision of a knowledgeable health care professional or fitness trainer is advised. Proper instruction may reduce injuries and help all interested individuals advance at their own pace for a successful injury free outcome. Don't give up trying to coach, advise, instruct, and otherwise educate your customers!
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