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

1. Using Bad Form and Technique

Far too many people use bad type and technique when weight lifting, and it's a common reason for injury. People perform their reps in a fast speed using more momentum than muscle energy. People heave, swing, or bounce the weight instead of lifting it.

Bad form and technique often occurs when someone is using a weight that's too heavy to allow them to lift properly. Use a weight that challenges you, but that's not so heavy that your 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 called the mind-muscle connection).

only two. Not Warming Up

You need to take time to properly warm up before strength training. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for the workout, all of which helps in avoiding injury. Warm up by doing a couple of minutes of light aerobic exercise and one or two light sets of each strength training exercise before using heavier 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 in a depleted, weakened Ab Glider state through overtraining, your risk of injury increases. You also need to realize that muscles don't grow during training, they will 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 just increases your risk associated with injury, it also causes muscles growth and strength increases to come to a halt.

three. Not Listening to The body

When lifting weights, you need to work out with lots of intensity if you want to build muscle and improve strength. But if your tired and lacking energy prior to a particular weight lifting workout, you may need to help ease up on the intensity for the particular workout, or even consider not working out at all that day. Pushing yourself too much when you're tired and 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, if you're inviting injury.

6. Poor Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you with the energy you need for your weight training workouts. Without having 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 own workouts, it's also necessary to assist you recover from your workout routines.

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