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Posted by Truman Cheak at October 23, 2011 08:23 AM

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 causes of weight lifting injuries, and how to prevent them.

1. Using Poor Form and Technique

Far too many people use bad type and technique when weight lifting, and it's a common cause of injury. People perform their reps in a fast speed using more momentum than muscle power. 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 to enable 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 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 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 strength training. 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 in avoiding injury. Warm up by doing a few minutes of light aerobic exercise and one or two light sets of each weight lifting 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 weight lifting workouts. If you're within a depleted, weakened Inversion Table state from overtraining, your risk associated with injury increases. You also have to realize that muscles don't grow during training, they grow after training. Lifting weights causes microscopic tears in the muscles, and rest days allow the muscles to repair themselves, grow, and get stronger.

Training too often and not giving your muscles plenty of time to recover from training not just increases your risk of injury, it also causes muscle growth and strength increases in the future to a halt.

give consideration to. 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 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 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, you're inviting injury.

6. Poor Nutrition

Weight training and proper nutrition go together. Proper nutrition provides you with the energy you need for your weight training workouts. Without having proper nutrition, you'll be in a depleted, weakened state, and your risk of injury increases. Proper nutrition is not just necessary to fuel your workouts, it's also necessary to help you recover from your workouts.

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

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