How To Decrease Risk of Injury While Lifting Weights

the rack front door

Studies have shown strength training is one of the most beneficial ways to improve health and longevity. Yet there are a multitude of reasons why many people stay far away from the weight room. One of the most common reasons is the fear of injury due to lifting weights. Here are some ways to help build confidence and reap the benefits of strength training.

Proper Assessment

If you are a beginner, be sure to get accurately assessed and screened. This allows you to understand your weaknesses, imbalances, and baseline strength levels. Once you understand those markers then a proper program can be designed to suit your needs and goals.

Proper Warm-Up

Understanding how to properly warm up is the most under looked aspect of training. You must set your body and mind up to perform at a prominent level. View previous blog on how to properly warm up.

Proper Technique

Understanding how to properly perform exercises is the most important aspect of training. Technique is everything. You must learn how to properly move through full ranges of motion with resistance and make sure you are recruiting the correct muscles. Learning how to lift will set you up for success in the future. The easiest teaching tool is to slow movements down and focus on the movement pattern

Proper Progressions

Once your initial program is written. You must understand the proper progressions to build from going phase to phase. Most people who injury themselves lifting weights do not have the prerequisites to perform certain exercises. For example, you should not be doing power cleans if you do not know how to properly do a deadlift or front squat. Exercise selection and progression is very important.

Progressive Overload

Understanding progressive overload will allow you to safely get stronger week to week. Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. The principle states that increases should be kept within 10% or less each week to allow for a gradual adaptation while minimizing risk of injury.

Proper Recovery

“You can only train as hard as you recover.” The proper recovery helps aid and rejuvenate the mind and body. Nutrition, hydration, and sleep play key factors in how fast you recover. There are also other things you can do to help assist your recovery as far as mobility, soft tissue therapy, and supplements.

As a beginner, you can be very overwhelmed once you have started your fitness journey. This easy guide will help you gain confidence in stepping into the weight room. If you need help or have questions, please reach out and allow us to share our expertise.

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