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

1. Using Poor Form and Technique

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

2. Not Warming Up

You need to take 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 the workout, all of which helps prevent 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 many times 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 Weight Lifting Equipment state through overtraining, your risk associated with injury increases. You also need 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 stronger.

Training too often and never giving your muscles enough time to recover from training not just increases your risk associated with injury, it also causes muscles growth and strength increases in the future 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 tired and lacking energy prior to a 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 that day. Pushing yourself too much when you're tired and also lacking energy increases your risk of injury.

5. Lack of Concentration

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

6. Poor Nutrition

Weight training and proper nutrition go hand in hand. Proper nutrition provides you with the energy you need for the weight training workouts. Without having proper nutrition, you'll be in a depleted, weakened condition, 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 workouts.

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

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