As you read about weightlifting and all its benefits, you’ll probably notice a lot of admonitions to lift weights “correctly” and “safely” and “consult a professional” if you have any doubts about your physical capabilities. A lot of articles cover some of the basic issues that can lead to injury when you lift weights incorrectly. I’m going to go more in depth on the topic of injuries and how to avoid them. The good news is: you can prevent most injuries.
Back injuries
Because the back muscles are involved in so many of the body’s movements, they are the most likely to be damaged by improper weightlifting or by lifting more weight than your body can handle. A few simple rules will help you avoid back injuries:
- Use lighter weights. You can actually develop muscle just as well with light weights as heavier ones, if you lift slowly and correctly. Muscles don’t need tons of resistance to develop strength. Stick with the lightest weights that give you the results you’re looking for, and if you’re not getting the results you want, don’t assume it’s the weight. It might be your technique.
- Avoid squats and deadlifts. Those are the two techniques most likely to result in back injury, and there are plenty of other exercises available. You could just leave these out, and that will lower your risk significantly.
Start with machines
If you are new to strength training and have the option, start out at a gym, using weight machines rather than a set of free weights. Machines are set up to prevent injury – just mimic the pictures on the side to use them correctly, and you should be fine. Plus, at a gym, you can usually get professional advice if you’re having a problem with a particular machine.
Free weights are where an incorrect method is most likely to cause injury. If you can learn from a trainer, that’s ideal. If not, rent videos and watch videos online to see free weightlifting methods done correctly. Always pay attention to your muscles. If you feel a twinge of pain at a joint, that’s a sign you’re not lifting correctly. Sometimes even a slight adjustment to the angle of your arm (or whatever) will prevent the muscle from moving smoothly, and that can cause strain. If you feel a strain in your muscles, you may be lifting too heavy a weight or, again, lifting incorrectly. Your body will tell you the way to go in many cases. (But don’t rely on this exclusively – many times, an exercise feels okay while you’re doing it, but later you feel strained.)
Heavy weights require spotters
If you are lifting heavy free weights, you need a spotter. Period. If you don’t have one available, use equipment such as a press bench to insure against injury. There are also a number of weightlifting accessories you should use when working with heavy weights.
Check and maintain equipment
If your equipment is malfunctioning, you’re likely to experience injury. Make sure everything is in its place, especially pins on weight machines. If you have any concerns, consult someone about the machine’s status. Make sure the area where you’re working out is clean and unobstructed. You don’t want to trip or slip or drop something because of unexpected liquids or clutter.
Filed in Strength Training
Updated: August 11, 2010
Copyright: Aug 11, 2010
