…Three Ways to Reduce Your Chances of Injuring Yourself in the Gym …

When it comes to health and fitness, short-to-medium term goals can be beneficial. That said, it’s essential to keep your routine sustainable for long-term health.

If you’re motivated to reach your dream physique in six months, it can be tempting to workout to the point of injury, rather than listen to your body telling you to rest. But one of the best ways to achieve any goal in fitness is to create a workout routine that is sustainable by preventing injury.

Not only can a sprain or muscle tear break your stride, but it can set you back for long periods, and even limit the kinds of exercise you can do in the future.

So how do you avoid getting injured in the gym? These tips will help you create a workout routine that is more sustainable.


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Opt For Low Impact Cardio

If you’re a little overweight, or you’ve already had issues with your knees, it helps to steer clear of cardio exercises that put a lot of strain on your joints. Try the exercise bike or the elliptical trainer for lower-impact options. If you do want to progress to higher-impact exercises, shedding a few pounds can go a long way towards reducing the stress your activities put on your knees. For example, research has demonstrated that losing 10-15 pounds can significantly reduce your risk of injury if you are obese.

Get Expert Help With Weight Loss

Of course, losing weight is easier said than done. (That may be one of the reasons you started working out in the first place.) But if it’s your goal to move onto higher impact exercises like running, then it makes sense to double-down on your weight loss efforts until you’ve reached a healthy BMI, rather than put extra strain on your joints. Losing weight without a strong support system can be really challenging, so don’t be afraid to reach out for professional help. For example, you might try a medical weight loss center or get help from a qualified personal trainer or dietician.


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Sort Out Muscle Imbalances

Though muscle imbalances are extremely common (most of us have some imbalances that we may not be aware of) it’s quite normal only to notice that you have an imbalance once it causes injury. Maybe your right quad is over-compensating for weakness in your right glute, or your back is stronger on one side than the other. Even if this imbalance isn’t impacting your training now, it’s possible that you will experience a serious injury after long-term wear and tear.

So if you want to ensure that your workout routine is sustainable, it’s important to work out if you have imbalances, and take steps to sort them out before they cause you trouble down the line. Paying close attention to your movements while working out can reveal imbalances, but it can also be useful to have a session or two with a personal trainer, who’ll be able to spot more subtle imbalances and guide you in your efforts to correct them.

Whether you’re a casual gym-goer or a serious athlete, a painful injury can be a terrible setback if you’re working towards your goals. These tips will help you introduce healthy habits to make your workouts more sustainable.