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Lifting weights is the best way to build lean muscle mass and increase strength, but it may also lead to injuries if you are not careful. Here are six common factors behind weight lifting injuries, and how to avoid them.

1. Using Bad Form and Technique

Too many people use bad type and technique when strength training, and it's a common cause of injury. People perform their reps at a fast speed using more momentum than muscle energy. People heave, swing, or bounce the weight rather than lifting it.

Bad form and method often occurs when someone is using a weight that's too heavy to allow them to lift properly. Use the weight that challenges you, but that's not so heavy that the form and technique obtain sloppy. Use muscle energy, not momentum, to elevate the weight. Don't heave, golf swing, or bounce the weight. Lift and lower the weight within a steady and controlled manner while concentrating on feeling the muscle that you have been working (this is known as the mind-muscle connection).

3. Not Warming Up

You need to take time to properly warm up before lifting weights. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and mobility, and get you mentally prepared for the workout, all of which helps in avoiding injury. Warm up by doing a few minutes of light aerobic exercise and 1 or 2 light sets of each weight lifting exercise before using weightier weights.

3. Overtraining

Training too often saps your energy and reduces both your muscle's and nervous system's capability to recuperate from your weight lifting workouts. If you're in a depleted, weakened Pull Up Bars state from overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, they grow after training. Strength training causes microscopic tears in the muscles, and rest days enable the muscles to repair them selves, grow, and get more powerful.

Training too often and never giving your muscles plenty of time to recover from training not only increases your risk of injury, it also causes muscle growth and strength increases to come to a halt.

4. Not Listening to The body

When lifting weights, you need to work out with a lot of intensity if you wish to build muscle and increase strength. But if your exhausted and lacking energy in front of you particular weight lifting exercise, you may need to ease up on the intensity for that particular workout, or even consider no longer working out at all which day. Pushing yourself too much when you're tired and also lacking energy increases your risk of injury.

5. Lack of Concentration

If you're distracted, preoccupied or lackadaisical when strength training, especially when performing free weight exercises like barbell squats or dumbbell shoulder presses, you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you using the energy you need for your weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened condition, and your risk of injury will increase. Proper nutrition is not just necessary to fuel your own workouts, it's also necessary to help you recover from your exercises.

As you can see, avoiding weight lifting injuries is not really difficult. Just follow these guidelines as well as your weight training workouts will be productive and injury free of charge.

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