Get Stronger and Be Injury-Free

 

One of the best parts about strength training is watching yourself get stronger and more muscular. It's that slow and steady progression - adding five pounds here, ten pounds there - that keeps many people coming back to the gym week after week.

However, with more strength training intensity comes the increased risk of injury. So when you're lifting heavy weights, it's essential to pay attention to your body and learn how to adjust your form or weight accordingly.

If your focus is on building strength, but you are worried about injury as you increase your workout routine, consider the following tips to ensure you're getting the most out of your strength training while minimizing the risk of getting hurt.

1. Start slowly and progress gradually

If you are new to strength training, start with lighter weights and progress gradually. However, adding too much weight or intensity too soon can lead to injuries. If you aren't sure what the appropriate amount of weight for your level is, consult Tribeca personal trainers who can assist you with your weight training goals.

2. Use proper form

It's essential to use proper form when strength training. This will minimize the risk of injury and ensure that you get the most out of your workout. When lifting weights, make sure your back is straight, core engaged, and weight is evenly distributed between both feet. Avoid jerking movements and twisting as you perform the exercise. If you're doing a seated row, avoid using your upper body to pull weight - push with your legs instead of your back.

3. Properly warm-up

It is very important to properly warm-up before strength training or lifting heavy weights. Doing so will help to reduce the risk of injury. Warm up with some light cardio and dynamic stretches.

4. Take breaks

If you are feeling tired or strained, take a break. Pushing through the pain can often lead to injuries. So instead, listen to your body and rest when needed.

5. Stretch after your workout

Stretching your muscles is just as important as growing them. By stretching regularly after strength training exercises, you will help to prevent injuries and improve flexibility.

Excellent stretching exercises and routines include:

·         Plantar fasciitis stretches

·         Runner's stretch

·         Overhead quad stretch.

Additionally, consider visiting a Tribeca yoga instructor a few times a week to improve your overall flexibility.

Getting stronger doesn't have to mean risking your health or well-being. Following these valuable tips will maximize your strength training results and stay injury-free as you rise to new fitness levels!