Are you curious about the effective and simple ways to reduce injuries and muscle and joint damage when lifting weights? If you’re someone who enjoys lifting weights but is quite new to it, or you’re finding that you’re picking up injuries regularly, it’s important to understand how they can be avoided. It’s often the case that the causes of injuries in the gym when lifting weight can be avoided with the right approach.
We’ll talk today about how you can reduce the number of injuries you sustain when lifting, so read on and learn more.
Keeping the Back Straight and Maintaining Good Form
First, you must focus on your form as much as possible. Good form is the most fundamental factor to get right when you’re lifting weights, and it’s particularly important to pay attention to it when you’re just starting and new to all of this. Keep your back straight while lifting, protecting your spine and back muscles.
Start Slowly
Starting slowly is usually a good idea when you’re working out, especially if you’ve been away from the gym for a while. You need to ease yourself into the exercise and adapt to it. If you push yourself too hard and fast, your body will pay the price, and you’ll be more likely to sustain an injury.
Only Use Well-Maintained Equipment
Focusing on only using equipment that’s properly maintained and fit for purpose is also important. You want to ensure that you’re not going to be let down and potentially injured by the equipment you’re using. So make sure you check it and know it’s being maintained before using it. Fail to do that, and you might regret it later.
Use Medication and Supplements That Protect You
Some medications can help you to avoid injuries and protect your muscles when lifting weights. For example, if you have a prescription for anabolics, these can help to promote muscle growth and reduce the risk of injury. There might also be some easy-to-obtain supplements that protect your body and help make your workouts more efficient.
Don’t Overestimate Your Abilities
Finally, you should remember that you don’t need to prove anything to anyone else and that there’s no sense in overestimating your abilities when in the gym. Go at your own pace, and don’t try to take on weights that are too heavy if you’re not yet physically ready for them. If you do overestimate your capabilities, there’s a good chance that you’ll end up hurting yourself in some way.
The Last Word on Ways to Reduce Injuries and Damage When Lifting Weights
Always make sure you are prepared to workout by using the correct form, get adequate sleep the night before, and also make sure you are well nourished with your diet. In addition, use a workout partner when trying to lift heavy weight, to failure, or one rep max.
Finally, with your form, use a point of origin, focal point, and complete range of motion to safely get the most out of each exercise. For example, when performing the bent-over back row, focus on your elbows to perform the exercise correctly. The elbows will ensure you complete the full range of motion as your elbows stay close to your rib cage and move in front and behind your rib cage on the concentric and eccentric portion of each repetition. Also, use a mirror to observe your form and body and make necessary adjustments.
So make the most of the tips and advice outlined here to avoid injuries. When you take risks or cut corners and then get injured, the progress you want to make in the gym does not happen.