It’s good to know that an increasing number of women are now engaged in a variety of weight training programs in an aim to lose weight, build stronger muscles, and have a healthier body. It is sad, however, that injuries among women caused by weight training have also increased. Below are some of the most common mistakes women make during their strength training workout, which increase their likelihood of getting injured. Also, you will find below some weight lifting tips you should follow to protect yourself from getting injured.
Skipping the warm-up session
Jumping right into deadlift or stepping onto a treadmill with cold, stiff muscles makes the muscles vulnerable to tears and sprains. Warm-up exercises are vital because they help improve one’s circulation as well as range of motion. As a result, your muscles and joints are prepared for action.
According to experts, a dynamic warm-up is ideal for decreasing one’s risk of any injury. This includes jogging or walking for around 5 to 10 minutes, plus 10 to 12 pushups and lunges before any particular routine.
Having a sloppy form
Using the right form is one of the most important things to do in order to prevent injury. The problem is that a lot of women do not consider it important. By nature, women have wider hips, and this makes them at a higher risk of exercise related injuries compared to men. As a matter of fact, one study suggests that women have twice as many foot and leg injuries as men do.
If you are a beginner and aren’t sure what is weight training and how to properly do exercise routines, you may as well work with a trainer. An experienced fitness trainer will teach you how to do exercises properly, and what form you should have while performing such workouts.
Stressed out shoulders
Interestingly, those who lift weights are likely to have less stable shoulder joints compared to those who don’t do any lifting. Experts explain that doing exercises that require the pulling of your elbows behind your body can result in the overstretching of the connective tissue in the joints. If the back part of your shoulders are tight, it is more likely that the front of your shoulders will get overstretched. This can cause an imbalance at your joints.
There are several things you can do to prevent this, including modifying your movements. Your fitness trainer should be able to help you address this problem, which is another benefit of working with an expert of weight training programs. Your trainer may even suggest that you use blood flow restriction training to enhance the effects of your workouts without over-straining your muscles and joints.