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1. Using Bad Form and Technique

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Bad form and method often occurs when someone is using a weight that's too heavy to allow them to lift properly. Use the weight that challenges a person, but that's not so heavy that your form and technique get sloppy. Use muscle power, not momentum, to elevate the weight. Don't heave, swing, or bounce the bodyweight. Lift and lower the weight in a steady and controlled manner while concentrating 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 weight lifting. 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 aids in preventing injury. Warm up by doing a couple of minutes of light aerobic exercise and 1 or 2 light sets of each strength training exercise before using heavier weights.

3. Overtraining

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If you're distracted, preoccupied or lackadaisical when weight lifting, especially when performing free weight exercises like barbell squats or even dumbbell shoulder presses, if you're inviting injury.

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