4 Ways to Avoid Injury

How to train heavy without getting hurt.

One of the most common questions I get asked is about injuries and how to avoid them when training with heavy weights. Although it is impossible to eliminate the risk of injures with resistance training, here’s what I do to try to minimize the risk of nagging or debilitating injuries.


Everyone has heard the saying “No pain, no gain.” While this is true to some extent, there certainly is a line that you don’t want to cross. Depending on your training plan and how hard you’re pushing yourself, it can be very easy to get to a point of overtraining. Once I start warming up in the gym, my body will let me know how hard I can push it and I never go past that line. Make sure you’re giving your body enough time to rest and recover.


It is an absolute must to have great form when you’re lifting heavy and to use a full range of motion. Try to remember that building strength is a marathon and not a sprint. Learn to love the journey and the process of getting stronger. Use great form and push yourself until your form breaks down (which represents your safety limit), then stop. Using this method will keep you coming back to the gym healthy and will help you get stronger week after week.


Recovery is the easiest thing to overlook because most of us enjoy lifting heavy. Doing the right work in between those heavy lifting sessions can speed recovery. Stretching, massage, chiropractic care, foam rolling, and contrast baths are some of the things I do. Experiment with several different recovery modalities and find what works best for you.


The final and possibly the most important aspect of avoiding training injuries is to stay hydrated and to fuel your body with great food and the right supplements. Remember that whatever you put into your mouth is fuel for your body. Would you put low-grade fuel into a high-performance race car? Of course not! Put the best fuel into your body and you’ll get the best results. – FLEX


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