Living Healthy Life

Weight lifting is an important part of exercise. It is empowering and can benefit you in several ways, when done right. However, doing it right is often the tricky part, especially for beginners. So, we have outlined a detailed guide on how to avoid injury when lifting so that you can truly benefit from strength training. 

As an exercise routine, strength training is often mixed with a number of stereotypes. Some of these may not even be true. So, it is important that you understand this routine from the very core.

Strength training involves a complex mix of exercises that make use of weights in the form of dumbbells, machines, and even body weight. They generally target one focus group, and aim to make that body part stronger. Each exercise is designed to make you stronger, fitter, and better.

Strength training is not just for weight-lifting champions and professional bodybuilders. It is not just for men. It is not just for those who want bulky muscles and chiselled chests. Strength training is for every person that wants to become a better version of themselves.

This is because lifting weights is empowering. Watching yourself getting stronger every time you lift fills you with a sense of pride and boosts self-esteem.

It is also because strength training can be easily customized to fit your needs and goals. Each exercise serves a purpose, and you can pick and choose those that are in line with your purpose.

Strength training is also tricky. This means that it may not be the easiest for beginners to get into. And so, it is quite common for people to sustain injuries while lifting weights if they don’t use the correct techniques. But it is also easily avoidable. In this article, we will share a few tips that will help you with your strength training injury and teach you how to avoid injury when lifting. So, you can derive maximum results from your training routine.

Stretch!

There’s a reason your school’s gym teacher insisted on it. Stretching significantly lowers the risk of an injury while lifting, and exercising in general.

When done correctly, stretching before and after lifting helps in keeping the muscles strong and flexible. If you don’t practice stretching regularly, your muscles will likely become short and stiff.

This greatly increases the risk of facing an injury while lifting. Other than this, stretching has several other far-reaching benefits. When you stretch the muscles before lifting, it aids a range of different movements in the joints. When you stretch after working out, it helps relax the muscles, and complements the toning and building of muscle mass.

Warming up helps avoid injury

In general, warming-up before exercising is a good practice to follow. Allow your body at least five to ten minutes to get into the swing of things. To warm-up before strength training, we would recommend low-impact and light cardio exercises for at least ten minutes. You can also practice stretching those parts of your body that you will be using while exercising. This helps your body prepare for the upcoming stress, and improves blood flow to the muscles. Chances of an injury are far less when the muscles are warm and flexible, and properly prepared for exercise.

Focus on the technique when lifting

A rookie mistake is trying to lift more weight than focusing on learning and perfecting the technique. And, several of us have fallen prey to that. But, like your gym trainer repeatedly says, technique is important.

Half of the challenge is won when you use the correct form and correct technique while lifting. If you are unsure of something, you should seek advise from the gym instructor. They are trained fitness professionals who will help you perfect your form for maximum results and a significantly low chance of injury.

Take it slow when lifting

Don’t start with the heaviest weights in a bid to achieve quick results. When you first begin strength training, start with lighter weights – as light as needed. Master the technique and your form, and then move into lifting heavier weights. Trying to lift heavy weights right from the start calls for a high-risk endeavour that can potentially lead to serious injuries.

Incorporate rest and recovery to avoid injury

Rest and recovery is important. When you rest, you allow your body to recover from the stress it had gone through while exercising. This goes a long way in the development of muscles. To truly gain results from your workouts, you have to incorporate rest and recovery into your routine.

When you over train, you drain the body of energy that is required to recuperate and build strength. This inevitably leads to the weakening of muscles. It is no wonder then that if you over train, you put yourself at a higher risk for injuries.

It is important that you consult with your training, and design a training schedule that gives due respect to rest days. You will definitely see better results.

Through it all, remember to listen to your body while lifting.

Your body knows you the best, and it constantly tries to communicate with you.

Your body constantly communicates through hunger pangs, overwhelming emotions, pain on a certain body part, etc. Try and listen to it.

It is okay if you have sore muscles for 24 – 48 hours after the workout. But, if the pain continues beyond that, or if your joints hurt badly, listen to your body. It is very likely that something is not right. It could mean that you are tired, your body needs time to recover, or you have injured yourself.

If you are experiencing pain while lifting, you should stop doing that exercise immediately. Powering through this pain is not bravery. It is putting yourself at a higher risk for injury. If the pain persists, consult a doctor. You may also need to take a break and evaluate your workout routine. Think about how you can train in a safer manner, and how to avoid injury when lifting.