The mere fact that all the equipment is securely placed and not on the floor makes gyms a safe place to work out, but there are still a few potential sources of risk at the gym. Today, we’ll focus our attention on the prevention of injuries during workouts. If you go to the gym on a regular basis, you’ll want to take note of these 10 tips for staying injury-free:

1- Warm up with progressively heavier weights.

2- Don’t ignore pain in your shoulders, knees or elbows, even though it may be slight. These are some of the body’s most complex joints, so see your doctor if this pain persists.

3- Be especially careful when training after a period of inactivity. Your body is no longer used to intense exercise after an excessively long break.

4- If you feel pain in your joints after a workout, apply ice locally.

5- Don’t use heavy weights (1, 2, or 3 reps with the maximum weight only) if you aren’t physically prepared or do not have a lot of experience with weight training.

6- Avoid bouncing at the end of certain exercises like squats or deadlifts.

7- Don’t perform your exercises explosively without a minimum of technical execution and control (no jerky movements).

8- Concentrate on each set you perform and pay close attention to your technique in each exercise.

9- At the end of every workout session, stretch all the muscles you have worked that day.

10- Don’t forget that adequate rest, a proper diet and good hydration are key when it comes to effective training.

We can often forget our priorities and let ourselves get carried away when we see someone else who can lift more weight than us, wanting to be strong like them. Avoid this behavior and follow our advice, and you’ll be okay.

Train, take care of yourself and enjoy!

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