When it comes to working out in a gym, weight and resistance training are great ways to live a healthy and active lifestyle while building muscle and staying in shape. In fact, it should be a consistent part of our day-to-day lives. However, training can be a dangerous activity for people who do not know how to properly exercise or use gym equipment correctly. Did you know that 64% of all diagnosed exercise soft tissue injuries are from pulled muscles and strains? Therefore, it is important to build strength in a full range of motion to aid in the prevention and correction of exercise-related injuries.

 

What can you do to avoid injury?

Practice proper technique

This might be the single most important element in reducing and preventing injuries caused from working out in the gym. If you are performing an exercise wrong or using the wrong equipment, you are putting yourself at risk for bearing too heavy of a load that can cause body strains and tears. If you are unsure if you are performing an exercise the right way or not, ask your instructor. Having poor technique can lead to unnecessary injuries that have the potential to cause long-term damage.

ALWAYS warm up by stretching

Your muscles need time to get loose and warm before they are worked. Stretching increases blood flow throughout the body and elevates your heart rate so that you are ready to grind. This allows your body and your cardiovascular system some time to realize it’s time for a workout. This will build your stamina because working out right away from a resting state is not good for your heart or your muscles.

 

Work out with a partner

Having someone to spot you on the heavy lifts and motivate you through the reps increases the efficiency and safety of your workout. Having someone there to push you makes a huge difference in your motivation and you’ll end up doing more reps than you probably thought you could do if you were alone.

 

Start working out at your own pace

Everyone has a different starting point, so begin where you feel comfortable. Your muscles, tendons, and ligaments will not be able to sustain the body if they are worked too hard and/or too fast. Start slow and light and work your way up from there. Motivation is great, but don’t let anyone push you past your limits to the point where you could hurt yourself… it’s not worth it!

 

Give your body time to rest

It is best to give each muscle group a 24-hour rest period in between workouts. So, if you are a gym rat who goes 7 days a week, make sure you are rotating your workouts to accommodate your muscle group rest period.

 

We hope these tips helped in giving you a better idea of how to go about preventing injuries when working out. Your overall safety and health should always be your priority. If you aren’t healthy, then you can’t work out in the first place. If you have any questions, please contact us!