Injury Prevention 101: How To Stop Injuries When Lifting Weights (Part 1)


While some people seem to hurt themselves constantly in the gym lifting weights should actually be very safe. Lifting weights is a lot safer than any contact sport.

ATLANTA, GA - DECEMBER 30: John Abraham #55 of the Atlanta Falcons reacts after injuring his leg against the Tampa Bay Buccaneers at Georgia Dome on December 30, 2012 in Atlanta, Georgia. (Photo by Kevin C. Cox/Getty Images)

(Photo by Kevin C. Cox/Getty Images)

The key difference is that everything you do in the weight room is planned. Nothing unexpected should ever happen.
The same can’t be said about most sports. Some things just can’t be planned for. Obviously you have opponents that might hit you but even without any involvement from others sports are more dangerous.  Twisting a knee or ankle on the playing field is hard to consciously avoid. It just happens and then you need to deal with it. I have yet to see anyone twist their ankle while training correctly with weights.
If you are careful in the gym then weight training is very safe. Careful doesn’t mean you don’t lift heavy weights. Careful means that you are systematic with your training. You track your progress and write down everything you do in the gym. Injuries happen when people try to do a 1 rep max with a weight that is too heavy for them. When you are under a heavy weight suddenly all the bad habits you have picked up become dangerous.

Injuries happen when:

  • You use poor technique.
  • You don’t train through a full range of motion.
  • You have muscles that are underdeveloped.
  • You put too much stress on specific muscles or joints.
  • You don’t have safety measures in place for when you fail a lift.

So now that you know the causes of most weight room injuries it becomes easier to avoid them. I will try to cover every aspect on eventually. I’ll go into as much detail as I believe is necessary but the topic is far too broad for me to cover everything in detail.

Why You Need To Do Everything Possible To Stop Injuries

Injury prevention is not a cool topic to talk about. It’s not a sexy topic because nobody really thinks about preventing injuries when they want to lose weight. Only once you get injured do you start thinking about how to stay injury-free. The problem is by that point it’s usually already too late. Not too late for you – you will likely be able to fully recover eventually – but it’s too late for me to help you. I can give you some tips that will make it very unlikely that you ever get injured from lifting weights. If you don’t follow my advice or shit happens and you get injured I can’t help you anymore.

I am not a doctor.

I am not a physiotherapist.

Even if I were a medical professional it’s unlikely that I could accurately diagnose you over the internet.

So if you are currently injured you should go see a doctor and stop wasting your time searching for a solution online. Hopefully you aren’t currently injured. If that is the case I would suggest you make it a priority to stay injury-free.

Life (and weight loss) is so much easier when you are physically healthy. shoulder pain

If you are thinking that injury prevention isn’t that important and all you want to do is lose weight as quickly as possible then I have something to tell you:
Lifting weights is really important in any successful weight loss journey (long-term). If you don’t follow my advice on injury prevention you might get injured and won’t be able to lift weights.
Congratulations you have just made weight loss considerably harder for yourself!
This site is about making weight loss easy and staying healthy is a big part of that.
Frankly injury prevention comes down to not doing stupid stuff and adding a couple exercises to the end of your workouts. It won’t take you more than 30 minutes a week to do. That 30 minutes per week will keep you healthy and feeling good for years to come!
A good investment of your time if you ask me.

So here is what I suggest you do to avoid getting injured (in order of importance):

Note: This was meant to be one long post but has become far too long. I will be releasing it in parts and linking them together at the end.


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