Workout Musts To Avoid Injury

The great news is, for the most part, injuries can be prevented. You just need to know which steps to take to keep your risk as low as possible.

Here are some things you will want to start doing…

  • Warming Up Properly Before Each Lift. Be sure you are doing a proper warm-up before each lift you do. Many people are aware of doing a warm-up when they first get to the gym, but after that, they figure they are done with warm-ups. Not so. You should be doing at least one warm-up set before each significant compound lift you do. Do not even think about rushing into any heavier weights as that is an excellent way to land yourself in pain.
  • Taking Regular Deload Weeks. It is also essential after every 4 to 8 weeks of training (depending on your workout intensity and recovery ability) you are taking a deload week. This means backing off your training and lifting about half of the amount you usually lift. Think of it as a week off, but you still get to go to the gym. By doing a deload rather than an entire break, you will maintain some degree of tension on the muscles and prevent muscle loss while allowing for maximum recovery to occur. Do not be afraid of time off from doing your regular training and heavy lifting. Time off or taking a deload week is where you continue to make progress.
  • Catch Up On Your Sleep. Finally, do not take your sleep for granted. Many people are under the impression sleep is just to feel energized to do your workouts, but rest also is a time where tissue repair takes place: this includes repairs to your bones, tendons, and ligaments.

If you are skimping on sleep, your risk of injuries will be increased no matter how you slice it. Start getting your eight hours a night.