4 simple ways to avoid injury at gym while lifting weights

22 years back when I started exercising, I was afraid of lifting weights in the Gym. I felt it was meant to get big and intimidating. And then I witnessed trainers who pushed people and made them groan in pain. I saw people injuring themselves.

16 years back after my first child was born, I started strength training under the guidance of knowledgeable and passionate group of people. I soon learnt that strength training has benefits beyond being muscular. You will agree if you see me. I am hardly close to anything that looks like a BIG muscular person.

Lifting heavy feels great. Lifting tones and shapes our body, it increases our metabolism by adding to lean body mass. I encourage women (men as well) to lift weights as the strong muscles provide adequate support to the bones thus reducing the risk of osteoporosis.

So lift, but lift safe.

I will cover few basic and significant points that can help one remain injury free at the Gym.

1. Focus on alignment of spine: Most standing exercises whatsapp for a neutral spine. This video will explain more. While performing overhead lifts, brace your abdominal to give additional support to your spine. For seated exercises, plant your feet firmly on the ground as you perform the exercise.

2. Progress appropriately: General rule for progression (though not the only rule) is, when one can lift x kgs for 10 reps for 3 sets, while maintaining right posture, then the weight can be increased in the next session by 10% i.e (x+.1x) kgs. Please refrain from adding weights that your posture cannot support.

3. Know which muscles to work: One joint is supported by more than one muscle. In order for the joint to be injury free, all the muscles supporting the joint need to be strengthened. For example, knee is supported by quadriceps(thighs), hamstring and many other muscles. By focusing on only one muscle and neglecting the other will lead to muscular imbalance and will increase the chance of knee injury.

4. Warm-up and stretch: As much as it is important to build strength, warm up and stretches ensure proper mobility during the exercise as well as promoting flexibility of joints. Always set aside at least 5-10 mins for warm up and 10 mins for stretching during an exercise session.

These are very basic and general guidelines. Always ensure you work with a knowledgeable and expert coach to keep injury free while progressing on your goals.

Stay fit, stay healthy and stay happy.