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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 are not careful. Here are six common factors behind 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 at a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight rather than lifting it.

Bad form and technique often occurs when someone is using a weight that's too heavy for them to lift properly. Use a weight that challenges you, but that's not so heavy that your form and technique get sloppy. Use muscle energy, not momentum, to lift up the weight. Don't heave, 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 known as 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 circulation to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for your workout, all of which helps in avoiding 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 heavier weights.

3. Overtraining

Training all 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 Commercial Gym Equipment state through overtraining, your risk associated with injury increases. You also need to realize that muscles avoid grow during training, they grow after training. Weight lifting causes microscopic tears in the muscles, and rest days enable the muscles to repair themselves, grow, and get more powerful.

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 growth and strength increases in the future to a halt.

4. Not Listening to Your system

When lifting weights, you need to work out with a lot of intensity if you want to build muscle and improve 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 the particular workout, or even consider not working out at all which day. Pushing yourself too hard when you're tired and also lacking energy increases your risk of injury.

5. Lack of Concentration

If you're distracted, preoccupied or lackadaisical when lifting weights, especially when performing totally free weight exercises like barbell squats or dumbbell shoulder presses, if 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 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 workout routines.

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

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