A new year is upon us – meaning that soon many will be going back to the gym to accomplish a New Years Resolution of weight loss.
Weight training is an important part of a well rounded fitness routine and has many benefits including strength, muscle mass, bone density and power – areas that aren’t addressed by other forms of exercise (i.e. walking, running).
Weight room injuries are complex & multifactorial and as with anything one can never guarantee injury free – but these tips can make a huge difference.
Note: this is very similar to a blog I wrote for Physio Network on Weight Training Injuries.
Tip #1 – Don’t do too much too soon AND
Tip #2 – Don’t do too little for too long
The most common reason that I see people get hurt lifting weights is doing too much too soon – often after doing too little for too long.
Doing too little for too long is something that applies to people with:
- No experience lifting weights
- Or, especially during the covid shutdowns, long breaks of not lifting weights
Then, when people start too aggressively in the weight room – they get hurt by doing too much:
- Volume: doing a weight training program with way too many sets and reps
- And/or using too much weight
It’s tough for me to give specifics without a proper assessment, as everyone is different, however a good general rule of thumb is to:
- If you’re new to training or restarting after time off: start very slow
- If you’re already training: add sets, reps and weight very slowly
Also; for the vast majority of people (competitive weightlifters, powerlifters and strongmen excluded); the injury risk of trying to do maximum lifts (trying to lift as much weight as you can one time) far outweighs the benefit.
Tip #3 – Learn the proper technique for you
One of the biggest mistakes I see people make is lifting with what is considered to be “proper form” (i.e. back straight and feet shoulder width when squatting and deadlift) – even though that may not be the proper technique for that individual. The problem is that people have different shapes and sizes and as such require different techniques (1).
Working with a Physiotherapist or Kinesiologist who understands strength training and understands the differences in people’s body structure can play a big role with this.
Tip #4 – Manage recovery well
A lot of research has shown the role that nutrition, mental health and sleep can play in injury risk. Even though this research is in sports – these things still matter a lot when lifting weights (2-4).
When working with people with weight room or sports injuries – I find sometimes poor sleep, mental health and or nutrition are contributing factors as well. Working with a licensed nutrition professional (i.e. dietitian or naturopath) and a licensed mental health professional (i.e. psychotherapist) as needed (it won’t apply to everyone) can help.
Weight training can be a fantastic activity that can be very beneficial for overall health when done correctly. I hope these tips keep you lifting healthy!!
References
- McGill, S. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.
- Ivarsson, A., Johnson, U., Andersen, M. B., Tranaeus, U., Stenling, A., & Lindwall, M. (2017). Psychosocial Factors and Sport Injuries: Meta-analyses for Prediction and Prevention. Sports Medicine (Auckland, N.Z.), 47(2), 353–365. https://doi.org/10.1007/s40279-016-0578-x
- Finan, P.H., Goodin, B.R., Smith, M.T. (2013). The association of sleep and pain: an update and a path forward. J Pain,14(12),1539-52.
- Turnagöl, H.H., Koşar, Ş.N., Güzel, Y., Aktitiz, S., Atakan, M.M. (2021). Nutritional Considerations for Injury Prevention and Recovery in Combat Sports. Nutrients, 14(1), 53. doi: 10.3390/nu14010053.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself. Eric Bowman, BSc, MPT, PT, or another Waterloo physiotherapist at CARESPACE. We are happy to listen and are here to help!
