How to avoid injuries in the Gym (15 rules to avoid injuries)
Doing exercises has the potential to lead to injuries, especially if you are doing them wrong. The
gym, in particular, has some devices which you should know how to use properly if you want to
not get injures (which you definitely would want). But here we won’t talk about how to use those
devices and how to perform the exercises. Instead, we’ll focus on more general tips about
avoiding injuries in the gym.
1. Warm up – working on muscles which are cold is definitely a bad idea. When you warm
up you’ll increase the core temperature of the body, promote the blood flow to your
muscles and prepare for the training session.
2. Learn how to do the exercise properly – don’t start doing an exercise before you know
what the proper technique is.
3. Stay hydrated – while you train you sweat and, thus, you lose essential body fluids. But
your body needs those fluids for all of its functions and, therefore, you need to replenish
them. Drink a glass of water before you start exercising and take a few sips of your water
bottle every 15 minutes during the training session. And have some water after you’ve
4. If you feel pain, stop! – Feeling pain is a symptom of an injury. If you feel intolerable
pain, stop the exercising and take a break. If you notice other signs of injury – instability,
numbness, redness, tingling, swelling or stiffness, go see a doctor.
5. Eat healthy – proper nutrition is important for every single person. So you should also eat
properly. This is the foundation of having an effective training schedule. When you train,
you lose nutrients and energy and you should replace them with healthy food. Eat regular
small meals with enough amounts of protein.
6. Take breaks – you need to take breaks in order to allow your body to rest and gain some
energy to continue forward. If you don’t do this, you may find yourself injured. Not
taking breaks decreases your ability for proper judgement and increases the risk of
fatigue. So you need to rest in order to provide your body with a chance to recover.
7. Don’t overwork yourself – listen carefully to your body and how it feels. If you feel the
need to stop, then definitely do it. Don’t go pushing the limits every time you work out
because this may lead to increased risk of injury and prolonged recovery time.
8. Sleep enough – sleep is a very important part of recovery. And, as we know, the recovery
period is vital for gaining muscle mass and performing optimally. Sleep will prevent you
from feeling the fatigue as much as you will otherwise, will make your judgement better,
will make you stronger and less prone to certain injuries.
9. Add some variety – when you are doing the same exercise again and again you will be
much more prone to injuries from overuse. This repetitive routine increases the risk of
injuring yourself so you should add some variety and perform different exercises or ones
that work on different muscles than the ones you’ve trained so far.
10. Carefully pick the weight for strength training – when you are just beginning (no matter
if you are beginning the strength training itself or simply another exercise) go with very
light weights. Don’t hurry up to finish your reps or sets by modifying the range of
motion. Control how your muscles work while you lift – aka don’t use bouncing, partial
mover or jerking. If you feel the need to use any of these, then you are going too heavy.
11. Cool down – after you finish, take a slow walk or do a gentle stretching for about 5-10
minutes to maintain your flexibility and cool yourself down.
12. Start slowly – when you are starting, do so slowly and gradually increase the intensity
and speed of the exercise when you feel ready to.
13. Choose the right gear – stick to loose and comfortable clothing and sturdy comfortable
sneakers with cushioned heel and good arch support.
14. Choose the exercises carefully – not everybody is fit to do every exercise. So be careful.
High-impact training isn’t good for people with some health conditions. Which leads us
to our last tip:
15. Talk to your doctor – before starting to work out talk to your doctor to determine whether
there is something you should avoid and whether there are any modifications you should