So seeing all those fit bodies at Anytime Fitness or Equinox has inspired you to pump iron too and get in shape. That’s great, but while you’re at it take care not to injure yourself during the process. Here are some tips to make sure that doesn’t happen while you’re working out.
Lift Only What You Can
There are certain prerequisites to lifting weights, such as getting a spotter and having the proper posture when you lift weights. The third one is to lift only what you can. It might seem obvious but it is worth stressing at this point.
There is no shortcut to gaining muscles, and lifting more weights than you’re physically capable of won’t do any good. In fact that is more likely to make you vulnerable to injuries so don’t overdo it. Your body will tell you when it’s time to add more sets and reps. Don’t rush yourself in other words.
Warm ups and stretches are mandatory for exercises, and so too for strength training. Do some stretches to loosen up your muscles and sweat a little. Only lift weights once you’ve warmed up you’ll be in position to lift weights.
Give Yourself a Break
After 4 to 8 weeks of heavy training, give yourself a break. You don’t have to stop, just cut down the amount you lift by 50% or so.
By giving your muscles some light training, it minimizes the risk of injury and allows ample time to recover if there’s excessive soreness. It is better to go with light training than take a break so you don’t lose any of those muscles you worked on.
Eat the Right Foods
Your resistance to injury also depends on what foods you eat. As you lift weights, your body needs proteins to build up those muscles, which is why a protein rich diet is a must. You’ll want some healthy carbs, multivitamins and supplements as well.
Get Enough Sleep and Rest
Your body repairs and builds muscles while you rest, so it is an important part of your regimen. Get 7 to 8 hours of sleep so your body can recuperate. Don’t neglect this part as it’s integral to the success of your workout and injury prevention.
Lifting weights is the most effective way to build up muscles, and it does not have to be dangerous provided you use the right techniques.