Strength training at any age provides a ton of benefits, from building muscle and supporting joint health to improving balance and confidence. But like any physical activity, it comes with a risk of injury if not done correctly. Luckily, most strength training injuries are preventable. Here’s how to stay safe while getting stronger.
Common Strength Training Injuries
Strength training injuries can happen when we skip warm-ups, try to progress too fast, or use improper form. Some of the most common injuries that happen include:
- Strains or sprains, often lifting too much or moving too quickly
- Shoulder injuries, usually from poor form or overuse
- Lower back pain, typically from incorrect lifting technique
- Knee issues, especially during squats, lunges, or using the leg press improperly
- Tendonitis, caused by repetitive movements without proper recovery
Warm Up Before You Lift
While you might be tempted to skip or shorten your warm-up, warming up properly is crucial in your defense against injury. Warming up the right way increases blood flow and preps your muscles for movement.
Before hitting the weights, spend at least 10-15 minutes doing:
- Light cardio (like brisk walking, jogging, or cycling)
- Dynamic stretches (leg swings, arm circles, lunges)
- Workout-specific warmups (shoulder stretches if you’re hitting arms, lunges if you’re working legs, etc)
Always Use Proper Form
Even if you’re not lifting heavy weights, technique matters. Incorrect form for any exercise can cause overcompensation, imbalances, and injury. It’s important to learn each exercise or machine correctly before adding weight or increasing your reps. Use mirrors or record your form to check yourself, or work with a certified personal trainer if you’re unsure. Never sacrifice correct form for a heavier weight.
Don’t Skip Rest Days
Did you know recovery is just as important as training? Rest days give your muscles and connective tissues a chance to heal from your last workout and grow stronger. Incorporate at least 1-2 rest days per week, and alternate between muscle groups. Prioritize your sleep and make sure you’re fueling your body with plenty of protein and nutrients. Training without resting between can increase your risk of overuse injuries and burnout.
Progress Gradually
If strength training was running, it would be a marathon and not a sprint. Avoid “ego lifting,” which is when you try to lift a heavier weight than your body can handle just to say you can. Instead:
- Follow a structured program
- Increase weights in small, manageable increments
- Use correct form
- Listen to your body and stop if something feels off
Gear Up the Right Way
Supportive shoes, breathable clothing, and quality equipment can make a big difference when strength training. If needed, use lifting belts, wrist wraps, or knee sleeves—but only as support, not as a substitute for good form.
Train Smart and Stay Strong
Injuries can set you back both physically and mentally. By training smart and giving your body the respect it deserves, you can enjoy the benefits of strength training without the unwanted aches and setbacks.