How to avoid injury at the gym

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Whilst we know that exercising is extremely beneficial, it is vitally important that you know how to do it without injuring yourself.

Below, we have come up with 6 tips to avoid injuring yourself at the gym.

How to avoid injury at the gym
We have come up with 6 tips to avoid injuring yourself at the gym.


Are you looking to build muscle or enhance your explosiveness?

It’s a simple question, but all too often people go to the gym without a clear goal in mind.

If training for muscle mass, you will need to perform slower, more-controlled exercises which keep muscles under tension for a longer period of time.

On the other hand, if you are looking to improve your athletic ability, you may need to perform quick, explosive exercises.

Before working out, visualize how your body should look while performing a particular exercise. Should your back be straight? Should your knees be bent? This will help you to perform the exercise correctly, avoiding any unnecessary injuries.


Are you clear as to what you are looking to achieve by going to the gym? Are you looking to lose weight, build muscle or improve fitness? Perhaps all three?

Before starting, it is important to know what you aim to achieve. By having a suitable plan in place, you can ensure that you are maximizing your time performing the right exercises for you to achieve your goals.

Talk to the in-house personal trainer at your gym for more guidance.

Warm up

It’s that old cliché, but do take the time to warm up before working out. Either stretches or some light cardio will usually do the trick.


Even if you want to be the next Arnold Schwarzenegger, it is important to start at a weight that’s right for you. Don’t overdo it. If you end up trying to lift weights that are too heavy, you might end up injuring yourself. If you’re injured, you can’t work out!

Over training

How does overtraining relate to injury? It negatively impacts the body's overall level of strength and conditioning. Overtraining saps energy that, in turn, retards progress. It’s hard to get stronger, fitter or more muscular if you're over trained. It also interferes with both the muscle's and the nervous system's ability to recuperate. So make sure to limit your training sessions to 3 or 4 per week.

Always seek professional help when planning your training regime.

Poor nutrition

If you under eat and continue to train hard and heavy, you're likely to get hurt. Again, it relates to your overall health. Beware of heavy training when in a weakened state brought on by severe dieting or restricted eating. Best save the big weights, low reps, forced reps and negatives for non-diet growth periods.

While these tips should help you to reduce the likelihood of injury at the gym, please do consult a professional personal trainer for more guidance.

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