The chance of injury is always there when you’re strength training. The probability of injury though, can go up slightly when you’re starting something new. Or even if you’re coming back to the gym after some significant time off. Knowing that fact though shouldn’t stop you from starting in the first place.
It’s more about accepting the fact that safety should be top of mind, especially during those first couple days or weeks. Need some tips to help reduce your chance of injury while you’re getting back into the swing of things?
Read Below for Some Tips That Can Get You Started.
1. Warm Up Properly.
Warm-up is very important before strength training!
Very few people can walk out of the gym locker room and be 100% primed to hit their 1 rep max without having a proper warm-up in place. The reason why is rooted in how we move in our everyday lives, you may have developed tight hip flexors from your commute to the gym that need to be released for example. Not priming the body for a workout can hold you back from your true potential. Ways to warm up include: going on a short 5-10 minute walk before your lifts or using mobility drills to improve movement patterns.
2. Using proper form.
An easy way to get instant feedback is to look into the mirror while you’re training. Another great way is to film yourself and review it after your lift is done. Establishing strong form from the very beginning not only reduces your chance of injury but also helps you fine-tune your technique.
3. Plan on gradually increasing intensity.
Remember to read #2 before continuing here. Once you’ve taken the time to fine tune your technique then you can plan on gradually increasing intensity. Using this approach will get you far and will decrease the chances of injury dramatically. Form must come first prior to volume. Increase volume in small increments to ensure your long term success.
4. Don’t overtrain.
It’s very easy to implement a 5 or 6-day training plan if you’ve spent a considerable time out of the gym. Rebuilding times and returning to the gym still require that you plan on considerable recovery time between sessions. If you’re returning to the gym after some time off or are brand new to the gym, try to plan for 2-3 days of training a week then build from there.
5. Finally, listen to your body!
Your body is going to tell you if you’re pushing too hard and that signal will be coming in strong the day after a training session. If that soreness is any higher than a 7 out of 10, then that may be a sign to focus on recovery on that given day. Focus on mobility work, taking a new yoga class or even sitting in the hot tub for some heat therapy. Pushing through extreme fatigue or soreness will only get you so far.
LIFT – Life Inspired Fitness Training LLC
