Dr. Mark

Training

Safety technique

Strength training safety basics: technique first, gradual progression, warm-up, machines and free weights, common mistakes and myths.

Risk is usually about execution

Strength training is highly effective and generally low-risk when technique, progression, and recovery are respected. Most problems come from poor form or loading too fast.

Core safety rules

  • learn technique before adding load
  • progress gradually
  • warm up
  • use spotting when needed
  • stop on sharp pain

Machines and free weights

Machines can guide the path but do not remove the need for control. Free weights demand more coordination—squats, deadlifts, and presses deserve extra attention early on.

BALANS in practice

Safety is what makes long-term progress possible.