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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 if you're not careful. Here are six common factors behind weight lifting injuries, and keep away from them.

1. Using Poor Form and Technique

Far too many people use bad type and technique when strength training, and it's a common cause of injury. People perform their reps at a fast speed using much more momentum than muscle power. People heave, swing, or bounce the weight instead of lifting it.

Bad form and method often occurs when someone is utilizing a weight that's too heavy to allow 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 elevate the weight. Don't heave, golf swing, or bounce the bodyweight. Lift and lower the weight within a steady and controlled manner while concentrating on feeling the muscle that you have been working (this is called 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 flow 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 couple of minutes of light aerobic exercise and 1 or 2 light sets of each strength training exercise before using heavier weights.

3. Overtraining

Training too often 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 Stepper state from overtraining, your risk of 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 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 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 lots of intensity if you want to build muscle and increase strength. But if your exhausted and lacking energy in front of you particular weight lifting exercise, you may need to ease up on the intensity for that particular workout, or even consider not working out at all that 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 lifting weights, especially when performing free of charge weight exercises like barbell squats or dumbbell shoulder presses, you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go together. 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 increases. Proper nutrition is not only necessary to fuel your own workouts, it's also necessary to assist you recover from your workouts.

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

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