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12 Lifting weights is the best way to build lean muscle mass and increase strength, but it can also lead to injuries in case you are not careful. Here are six common causes of weight lifting injuries, and how to prevent them.

1. Using Poor Form and Technique

Too many people use bad form and technique when weight lifting, and it's a common cause of injury. People perform their reps in a fast speed using more momentum than muscle energy. People heave, swing, or bounce the weight instead of lifting it.

Bad form and technique often occurs when someone is using a weight that's too heavy to enable them to lift properly. Use a weight that challenges a person, but that's not so heavy that the form and technique obtain sloppy. Use muscle energy, not momentum, to lift up the weight. Don't heave, swing, or bounce the weight. Lift and lower the weight within a steady and controlled manner while focusing on feeling the muscle that you have been working (this is known as the mind-muscle connection).

3. Not Warming Up

You need to take the time to properly warm up before weight lifting. Warming up will stimulate blood flow to your muscles, increase your joint flexibility and range of motion, and get you mentally prepared for the workout, all of which helps in avoiding injury. Warm up by doing a couple of minutes of light aerobic exercise and one or two light sets of each strength training exercise before using weightier weights.

3. Overtraining

Training all too often saps your energy and reduces both your muscle's and nervous system's capability to recuperate from your weight lifting workouts. If you're within a depleted, weakened Weight Lifting Equipment state from overtraining, your risk of injury increases. You also have to realize that muscles don't grow during training, they will grow after training. Strength training causes microscopic tears within the muscles, and rest days enable the muscles to repair them selves, grow, and get stronger.

Training too often and not giving your muscles enough time to recover from training not only increases your risk of injury, it also causes muscle mass growth and strength increases to come to a halt.

three. Not Listening to Your system

When lifting weights, you need to work out with a lot of intensity if you want to build muscle and improve strength. But if your exhausted and lacking energy prior to a particular weight lifting exercise, you may need to ease up on the intensity for that particular workout, or even consider no longer working out at all that day. Pushing yourself too hard when you're tired and also lacking energy increases your risk of injury.

5. Lack of Concentration

In case you are distracted, preoccupied or lackadaisical when lifting weights, especially when performing totally free weight exercises like barbell squats or dumbbell shoulder presses, if you're inviting injury.

6. Bad Nutrition

Weight training and proper nutrition go hand in hand. Proper nutrition provides you with the energy you need for the weight training workouts. Without proper nutrition, you'll maintain a depleted, weakened condition, and your risk of injury increases. Proper nutrition is not just necessary to fuel your own workouts, it's also necessary to help you recover from your workouts.

As you can notice, avoiding weight lifting injuries is not difficult. Just follow these guidelines and your weight training workouts is going to be productive and injury free.

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