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1. Using Bad Form and Technique

Far too many people use bad form and technique when lifting weights, and it's a common reason for injury. People perform their reps in a fast speed using much more momentum than muscle power. 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 enable them to lift properly. Use the weight that challenges you, but that's not so heavy that the form and technique get sloppy. Use muscle energy, not momentum, to lift the weight. Don't heave, golf swing, or bounce the bodyweight. Lift and lower the weight in a steady and controlled manner while focusing on feeling the muscle that you're working (this is known as the mind-muscle connection).

3. 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 1 or 2 light sets of each weight lifting exercise before using weightier weights.

3. Overtraining

Training too often saps your energy and interferes with both your muscle's and nervous system's capability to recuperate from your strength training workouts. If you're within a depleted, weakened Stepper 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. Weight lifting causes microscopic tears in the muscles, and rest days allow the muscles to repair on their own, 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 of injury, it also causes muscle growth and strength increases in the future to a halt.

three. Not Listening to Your body

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 tired and lacking energy prior to a particular weight lifting workout, 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 hard when you're tired and also lacking energy increases your own risk of injury.

5. Lack of Concentration

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

6. Poor Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you using the energy you need for the weight training workouts. Without having 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 workouts.

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

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