Tips For Weight Training: Avoiding Injuries

By Author: Sean Nalewanyj
Total Articles: 53
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The truth is that if you want to become really huge, you have to train big. You won't get the job done by entering the gym and just going through the motions.

If you want to see real results, you have to overload those muscles with heavy weights and high intensity. Unless you are pushing your muscles and making them grow by triggering their natural adaptive survival response, you won't achieve major growth.

While training hard and heavy might be a sweet deal for your muscles, don't forget that the health of your joints and connective tissue can be compromised. Unfortunately, this is just something that happens with intense weight training, so even though there are few guarantees that you can avoid getting injured altogether, you can certainly take specific steps to lower your odds.

Getting injured is hugely problematic, as you will have to stop muscle-building until you heal. Check out my 5 golden tips for weight training designed to minimize your risk of injury.

1) Don't skip your warm-up!

By warming up, you are prepping your mind and body for the hard work to come, by increasing blood flow ...
... into the surrounding connective tissue and by lubricating your joints in just 15-20 minutes.

Do 5 minutes of light cardiovascular exercise before each workout, and then 4-5 warm-up sets for the first major exercise of the routine.

2) Always train with proper form.

After all, you need to keep the stress off your joints at all times, and that can only be done by sticking to proper form and technique.To keep the stress off your joints, every exercise should be completed done with proper form and technique.

Once you begin squatting or deadlifting with a rounded back, getting crazy with the weights, or performing dangerous exercises, you are begging to get hurt.

3) Stay within personal limits.

Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. The guy next to you has nothing to do with your training program, so how does it matter what he's benching?

You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you'll be stretching your limits and putting yourself in a very vulnerable position.

4) Always know when to wrap it up.

One of the top tips for weight training, this is critical. No ifs, ands, or buts-once you are at the point where you can't do another rep using proper form, your set is finished, plain and simple.

Put the weight down and rest up for your next set. Using jerky movements and lots of momentum to perform some extra reps is a surefire recipe for disaster.

5) If you feel aches and pains, don't ignore them.

Listen to your body because you don't want to ignore something serious; this is one of the major tips for weight training that will keep you safe. When you're motoring along through a training program and are making progress from week to week, the idea of quitting just seems impossible.

This can sometimes lead us to ignore those obvious injuries and pretend as if they aren't really there; we often "work through" the pain and hope that it magically disappears. It's not uncommon to make your pain worse.

When you know in your gut that something isn't right, get the problem checked out by a professional and then take the proper measures to heal. In the long run, you've made a very smart move, although your short term progress may be temporarily affected.
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