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

1. Using Bad Form and Technique

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 much 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 enable 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 energy, not momentum, to lift up the weight. Don't heave, swing, or bounce the weight. 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).

3. Not Warming Up

You need to take time to properly warm up before lifting weights. Warming up will stimulate blood circulation to your muscles, increase your joint flexibility and range of motion, 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 one or two light sets of each strength training exercise before using heavier weights.

3. Overtraining

Training many times saps your energy and interferes with both your muscle's and nervous system's ability to recuperate from your strength training workouts. If you're in a depleted, weakened Ab Glider state through overtraining, your risk associated with injury increases. You also have to realize that muscles avoid grow during training, these people grow after training. Lifting weights 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 enough time to recover from training not only increases your risk of injury, it also causes muscles growth and strength increases in the future to a halt.

4. Not Listening to Your body

When lifting weights, you need to work out with lots of intensity if you want to build muscle and increase strength. But if your exhausted 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 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 weight lifting, especially when performing totally free weight exercises like barbell squats or dumbbell shoulder presses, if you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go hand in hand. Proper nutrition provides you using the energy you need for your weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened state, and your risk of injury increases. Proper nutrition is not only necessary to fuel your own 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 and your weight training workouts will be productive and injury free.

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