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How to Avoid Workout Injuries When Strength Training

    Regular working out is one of the critical factors of long-lasting health. A study has proved that a lack of exercising cause more illnesses than obesity.

    However, you should learn how to work out correctly to prevent injuries. One of the biggest mistakes of beginners is that they just jump into fitness, and sooner or later they will get a workout injury. No matter what sort of sport you do, there is always some risk.

    In this post, I would like to give you some tips that can help a lot to avoid the most common workout injuries.

    But before, learn the most common gym injuries from the following presentation.

    how to prevent gym injury



    1. Strengthen Your Core

    Do not only work your abs but your entire core. If you want to get a flat stomach, you should train your abdominal muscles, but to avoid injuries and back pain, you need to work your entire core.

    Your core means your abdominals, obliques, and your lower back. Pay attention to all these muscles, especially your lower back. Many people suffer from lower back pain because they do not strengthen their lower back.

    Your core is used for many movements, no matter if it is done for the lower or upper body. Studies have proved that those who has a strong core suffer far fewer injuries than those who do not have.

    Best core exercises.

    2. Avoid Over-training

    Working out too much has not only a negative impact on your body but your mind as well. There is no need to work out over one hour. I believe the optimal time is about 45 minutes. However, the length depends on the activity and the intensity. It is better to have shorter but intense training.

    Over-training typically happens for three reasons.

    1. The person strengthens the entire body or a particular muscles group too often.
    2. Another reason is lack of rest. The muscles need time to recover since micro damages are generated during the workout. The recovery time depends on many factors (nutrition, sleep), but can be from 72 to 120 hours.
    3. The typical final reason is doing too many reps, sets, numbers of exercises or lifting too heavy weights.

    What are the signs of overtraining?

    • Your performance stagnates or gets worse.
    • Bad sleep.
    • Loss of appetite.
    • Metabolic problems.
    • Mental problems such as depression.
    • Permanent or returning injuries.
    • Anxiety and changing mood.
    • Extreme weakness.

    3. Work Your Legs

    Who else does not want to build massive arms and chest? But what about your legs? I have seen so many guys focusing on only their upper body, and they have legs like sticks. That not only looks terribly but also can be the source of several injuries.

    You should train your body as a whole. It helps to keep a healthy muscle balance. Your legs are the pillars of your body, so never neglect them.

    4. Strengthen Your Lower Back

    Strengthening your lower back critical but do not forget about the other back muscles. Your back is the biggest muscle group in your body, and it takes place in almost every exercises. In most of the cases, a gym back injury comes from the weakness of the lower back.

    The best exercises for the lower back are various hyperextension exercises. You can do back extensions on the floor or by using a Roman chair.

    5. Focus on Weak Areas

    Another huge mistake of beginners is that they do not focus on their weak areas. Instead, they train those that are already OK. I know, it is a better feeling, but it can lead to muscle imbalance and injuries.

    Again you need to target all the muscle groups, and if you have a week point strengthen it more.

    I’m a good example, I always felt that my lower back was not the strongest, and I usually suffered from back pain. But I did not care about it. Sometimes could not work out because of the discomfort. It was much better for my soul to work the body parts that I’m already satisfied with.

    Since I pay attention to my lower back, the pain eliminated, and I can perform the moves better.

    6. Warm Up

    Never forget to warm up. Never start your workout with cold muscles. 10 minutes warming up can help to avoid sprains and strains and even contributes getting more from your workouts. Focus a lot on your shoulders.

    7. Always Stretch

    Frequent stretching, after and before your workouts and even on rest days is crucial. It is the best way to avoid sports injuries, and on top of that, it is beneficial for your workouts as well. You can achieve a lengthier range of motion, which is beneficial for strength and muscle gain.

    However, do not stretch your cold muscles! First, warm-up and then have a moderate stretch.

    8. Always Perform the Exercises Correctly

    I have seen so many people doing exercises and using equipment poorly just because they wanted to lift big weights. Moves like that are not just inefficient but also dangerous. Using too heavy weights can even cause muscle tear. If you exercise at a gym, ask help from the personal trainer about how to perform the motions correctly.

    If you are a beginner, it is not a shame if you use light weights, even just the barbell, to learn the basics.

    9. Listen to your body

    It is a vital thing to keep in mind is that we are different. We have different genes, body type, mind, and background. We are willing to compare ourselves to others thinking we can do the same or even better. And, particularly beginners willing to follow “expert” advice and workout plans blindly.

    Muscle building is far more than lifting weights. It is a science that has a wide range of fields, from nutrition to exercises. You need to learn to know how your body works.

    If you have the right knowledge, you will know which exercises and a program support your development, and which does more harm than good.

    Listen to your body, if a move hurts you, stop it or go back and start doing progressive exercise to get really ready for it.

    10. Get the right gear

    Finally, a little about clothing. When I enter a gym and look around, sometimes I feel myself being at a fashion show. Trendy shorts, shirts, caps, etc. I do not believe looking good is important at the gym because it is a place for sweat and suffer :), but that is how the world works today.

    But, I do not understand why most people do not care about the most crucial apparel: SHOES! I see guys squatting in sneakers and running shoes. Then, they cry about back pain and injuries.

    If you do weight training, you need the right type of shoes for it that protect your feet and give optimal conditions for your strength training.

    These are my injury prevention tips for weight training. They are as essential as the training itself, so always integrate them into your workout routine. The treatment can be long-lasting and painful. You know prevention is better than cure.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    2 thoughts on “How to Avoid Workout Injuries When Strength Training”

    1. Thanks,
      Nice tips.
      To continue your discussion, I will add just one point that if you got injured then how to recover with speed. Those foods that have anti-inflammatory benefits helps a lot in the recovery of injuries. If you lessen your inflammation, i-e Pain, swelling and redness, then it becomes very easy to recover your injuries as well.

      Once your body is dealing with an injury, inflammation can restrict healing and inflame tissues, and an eating plan containing anti-inflammatory nutrients can certainly help minimize inflammation.

      An anti-inflammatory eating plan contains lots of vegetables and fruits, which have fiber content and natural anti-inflammatory ingredients, as well since antioxidants that allow protecting cells with damage.

      Consuming foods with omega-3 essential fatty acids, like mackerel, tuna, herring, nut products and seeds, also helps minimize inflammation as a result of anti-inflammatory properties of these efas.

      Sugars and sophisticated carbohydrates and certain foods containing trans body fat, like prepackaged cupcakes or cakes, ought to be avoided or really minimized as a lot of these can increase infection.

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