How to Minimize and Prevent Common Weight Training Injuries

February 22, 2012

weight-training injuryThere are a lot of good reasons to incorporate weight training into your life. For one thing, it’s great for your health. Whether you’re adding light hand weights to your cardio routine or pumping some serious iron in your quest to bulk up, adding weight to your workout can help you to tone, strengthen, and meet your fitness goals. And increasing muscle mass can also help you to burn more calories, lower blood pressure and cholesterol, and when added to a balanced diet, increase your chances for a long and healthy life. In fact, there’s really no reason why you shouldn’t add weight training as part of your overall fitness routine. However, that doesn’t mean this type of exercise is without potential issues; like any type of workout you could suffer mishaps if you don’t practice safety first (or even if you do). So here are just a few ways to prevent accident and injury as well as minimizing any issues that might occur.

Tips to Prevent Weight Training Injuries

Any successful exercise routine starts well before you ever lift a weight, and it revolves around eating a healthy and balanced diet. Your body is like a machine, and it must be well-oiled if you want it to run properly, so ingesting the right portions of lean meats (and animal products), whole grains, and fruits and vegetables is essential to ensuring that you are packed with the nutrients needed to ensure that you’re starting with a healthy body. You should also consider including a daily natural multivitamin in your regimen if you don’t already. And when it comes to serious weight training, you’ll want to talk to your doctor or a nutritionist about modifying your diet to match your level of exertion.

Once you’ve got your diet under control, it’s time to hit the weight bench and get started. But here you should take safety precautions, as well. The first thing you’ll want to do is warm up. Even if you’re bulking, a little cardio can go a long way towards loosening up your muscles. So think about starting with an easy jog just to get your body warm. You should also adopt a routine of stretches that gets you limber before you start making demands on your body. These two techniques combined can go a long way towards ensuring that you are able to avoid injury during your weight training sessions. Of course, you could even go the extra mile by instituting supplemental cross-training, such as yoga practice, in order to increase strength, endurance, and flexibility that will help to keep you safe from injury.

As for the actual weight training, safety is of paramount concern, so you should speak to a professional (a personal trainer, for example), about setting up a routine that you can manage. You should also have a spotter on hand in case of emergency. And don’t forget to use proper safety equipment, such as weight belts, gloves, and even protective eyewear (plastic lenses and eyeglass frames, or even specialty goggles made by matching eyeglasses to face). Also, check and double check to make sure that weights are secure before and after you lift. Finally, don’t forget to cool down after your workout. Failing to do so could be just as detrimental as foregoing the warm up.



If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Also if you haven't done so yet, go grab your Gymboss Interval Timer below. Thank you!

Gymboss Interval Timer    

{ 1 comment… read it below or add one }

John Oxnard- Fitness Leads To Good Health May 5, 2012 at 3:40 pm

In order to prevent injury it is very important that you don’t try to lift to much weight. For example if you are bench pressing 200 lbs and your struggling to get 4 repetitions that’s to much weight. Find a weight that you can do 8-12 repetitions for any exercise. Also, make sure to switch things up, don’t only do bicep curls 3 days in a row. Give your worked muscles at least 48 hours to rest.

Reply

Leave a Comment

Your email address will not be published. Required field are marked *

Previous post:

Next post: