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Lifting weights is the best way to build lean muscle bulk and increase strength, but it can also lead to injuries if you're not careful. Here are six common causes of weight lifting injuries, and how to prevent them.

1. Using Poor Form and Technique

Far too many people use bad type and technique when lifting weights, 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 technique often occurs when someone is utilizing 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 your form and technique obtain sloppy. Use muscle power, not momentum, to lift the weight. Don't heave, swing, or bounce the bodyweight. Lift and lower the weight within a steady and controlled manner while concentrating on feeling the muscle that you're working (this is called the mind-muscle connection).

2. Not Warming Up

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

3. Overtraining

Training all too often saps your energy and reduces both your muscle's and nervous system's capability to recuperate from your strength training workouts. If you're within a depleted, weakened Ab Machines state from overtraining, your risk associated with injury increases. You also have to realize that muscles avoid grow during training, these people grow after training. Strength training causes microscopic tears in the muscles, and rest days enable the muscles to repair on their own, grow, and get stronger.

Training too often and not giving your muscles enough time to recover from training not only increases your risk of injury, it also causes muscle mass growth and strength increases to come to a halt.

4. Not Listening to Your system

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

5. Lack of Concentration

If you're distracted, preoccupied or lackadaisical when lifting weights, 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 hand in hand. Proper nutrition provides you with all the energy you need for your weight training workouts. Without proper nutrition, you'll be in a depleted, weakened state, and your risk of injury will increase. Proper nutrition is not only necessary to fuel your workouts, it's also necessary to assist you recover from your workout routines.

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

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