5 Common Weightlifting Mistakes That Can Lead To Injuries And How to Prevent It

You’ve identified the workout routines that you’re going to carry out and it feels like you’re increasing its intensity as the weeks pass by. You’re also becoming more independent and as we develop from being a new bodybuilder, you start to think that you can go along without the presence of a professional gym trainer.

Sound familiar?

But because we reach that point of thinking we’re good enough to go it alone and that we’re doing pretty well in our journey towards a better physique, we usually forget how to do it right, we get sloppy and that is how we often end up being injured.

Of course, it’s possible to encounter injuries while working towards a better bod no matter what stage you are in your fitness program, but there are also millions of tips on how to avoid them. Safe training and workout sessions can be achieved with proper guidance on how to conduct each routine properly. Also, by being less aggressive towards workout sessions, you can keep your health and body status inclining towards improvement, therefore reducing harm.

To help you have a safe workout session, here are the most common injuries in fitness and advice on how to prevent it.

Common Injuries in Fitness

Strained Back, Shoulders and Ankles

Strains and sprains are the most common injuries that active people encounter. If you’re into playing sports or doing routine exercises in the gym, then there is a chance you may at some point experience a strained back, shoulders, or ankle. The chances of having such problems becomes bigger when you are lifting weights that are greater than your capability, and even more so again if you haven’t performed any warm-up exercises.

Sometimes strains become more serious and that may be because your bones have been dislocated. If this happens to you, ask for help and seek urgent medical attention.

Wrist Dislocation and Sprain

Just like strains, sprains, particularly wrist dislocation and sprain, can be encountered mostly in lifting activities that you do at the gym. Also, wrist dislocation and sprain can be caused by the improper positioning of your hands and wrists while working out. For example, while doing push ups and pull ups you’re putting your weight on your hands, if your hands are not properly placed, then you are putting your weight maybe on just one side of your hand, causing sprain and dislocation.


Achilles Tendinitis

Similar to wrist sprains and dislocation, Achilles Tendinitis is the strain, sprain or dislocation that can be felt in the toes. Over training may be one cause of this, since tendinitis is a type of fatigue, but it can also be caused by not doing enough warm-up exercises before proceeding with the tedious and intensive routines.

Torn Hamstring

Regardless of whether you’re performing upper or lower body workout activities, you run the risk of getting a torn hamstring. The hamstring might just be a single rubber-like vein at the back of your thigh, but having this torn can make you say a few choice words. Since this injury usually occurs when you’re running or jumping, make sure to warm up and cool down to avoid this very painful affliction.


Knee Injuries

There are some people, mostly those who are engaged in sports, who are focused mainly on developing their lower body to improve strength and endurance. Working out almost every day, although it may only mean running around a circular field or pounding the treadmill, can cause your knees to give up.

Fatigue and dislocation are usually the types of injuries that orthopaedic centres encounter and the reason behind this is over training or working out without proper warm-up exercises. Some other more serious knee injuries include ACL tear or Patellofemoral syndrome.

How to Avoid Injuries

Design an Exercise Program and Equipment to be Used

There are lots of workout routines that you can explore by just going through our past articles. The identification of the routine will be based on how long you have been in bodybuilding, and of course, the capabilities of your physical body. By knowing those two things first, you will keep yourself away from injuries and the other effects of over training.

Also, it’s important to be mindful of the equipment you are going to use. Make sure to use additional layers to your usual gym attire, like knee sleeves, and other materials for support, like weightlifting belts, to lessen the chances of having any of the above-mentioned injuries.

Warm Up and Stretch to Improve Mobility

As I’ve mentioned before, one of the main reasons why people encounter injuries while working out is the lack of warm-up exercise. Warming up is important because it improves the movement of your joints and muscles, making you a lot more flexible and ready for more intense workout routines. Make sure to warm-up 10 to 15 minutes before you start your routine to avoid injuries.

Improve Nutrition, Diet, and Hydration

Your diet plays a huge role in making sure that your body can follow through with your activities and workout routines. It is always important to check that your body has enough essential nutrients for your designed workout program to avoid the occurrence of any strains and fatigue.

Make Time for Your Body to Recover

After each and every exercise, it is important to always give time to cool down in order to prevent any of the injuries above and to make sure that you can do other workout routines on the next days. Included in this recovery stage is an ample amount of sleep, hydration, and eating good recovery food, such as berries, almonds, Greek yogurt, and chocolate milk.


To avoid injury, make sure that you are giving enough attention to careful fitness training. To be carefully guided, you can always check with your professional gym trainer and seek professional healthcare whenever you feel uncomfortable with your body. If you have any ideas on how to make a safer fitness training, share it by posting comments below. Do not forget to share this article with your friends to help them pre-empt the occurrence of the above mentioned fitness injuries!

Author Bio

Gregory is the chief editor at ConstructMuscles.com. He spends half of his time on his blog while the other half on being a physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected with him on Twitter.

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