Worst Injury Mistakes to Avoid! (Beginner's Guide to The Gym)

How to avoid injury in the gym?

A subscription to a fitness center is acquired by the majority because of the desire to lose weight, grow thin. Slightly fewer are those who realize that their lives lack the physical activity necessary to maintain health. In any case, they come to gyms for beauty and health, but this sometimes turns out to be very unpleasant consequences. Here's a paradox.

What traumas are most often encountered by visitors to fitness rooms and how to protect themselves from injury, says the wellness coach and expert of the Championship Andrey Semeshov .

Why visiting the gym can result in injury?

Don't rush to blame the hardware for everything. Practice shows that in the overwhelming majority of cases, in the process of exertion, those sores that we have developed for ourselves over the years simply come out. Fitness is inherently aimed at healing, improving the functionality of the body. With the right technique and rational dosing of loads, there should be no harm from it - one continuous benefit. The so-called sports injuries - and this is obvious from the name - should remain a risk zone for those who play sports, not physical education. This is about where the records, prizes, the fight for goals, points, seconds and kilograms on the bar are. Where you need to go beyond your physiological capabilities.

How to avoid injury in the gym?

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In the case of fitness, it shouldn't be about overcoming yourself. We are more about recovery and normal functioning of all body systems, which strength training is very conducive to.

Nevertheless, injuries are not complete. But in practice, in the overwhelming majority of cases, we are not talking about some kind of fresh damage. (It is difficult to tear off the biceps head by lifting dumbbells 5-10 kg each). Most often, those sores that have already accumulated during operation, so to speak, in everyday conditions, come out. However, the smart body adapted to this and learned to compensate for the damage by redistributing loads, for example, to other muscle groups. And this happens for us completely imperceptibly, on a subconscious level.

How to avoid injury in the gym?

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In the fitness center we create for ourselves such conditions when the body has to literally start working. And then all sorts of unpleasant news surfaced. Let's say a person had a herniated disc, but he didn't even know about it. And then suddenly he began to do inclines with a barbell. And immediately shot in the back. But he has developed this hernia for himself, not with a barbell, but with a long-term diligent lifestyle.

Ask any personal trainer how many absolutely healthy clients does he have? Yes, there are none, in any case, among those who exchanged at least their third decade. Pressure, varicose veins, arthritis, diastases, tintervertebral hernias and protrusions, all sorts of systemic inflammation.

Is it possible to avoid pain while doing fitness?

The good news is that modern fitness is aimed precisely at correcting this situation ... Regular strength training is capable of lowering pressure without any pills and injections, and returning joint mobility, and solving back problems. For especially difficult cases, you will have to start with rehabilitation programs, but the essence is the same - a smooth increase in the load.

How to avoid injury in the gym?

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In order for fitness in your life to become a source of good emotions, and not as a reason to find out what specialists are accepted in a district clinic, it makes sense to start a trip to the gym with a more or less detailed check-up of your health status. Having identified the weaknesses, you can choose for yourself such a nature of the load that will help you lose weight / build up, and lower your pressure (or remove back problems). It is better to do this under the guidance of a trainer, but you can study the issue yourself, since there is no lack of information today. It all depends on what you have more - free money to pay for personal training or free time to study articles and videos.

This is, so to speak, an ideal picture of the world. In reality, we deliver our own cars for maintenance and diagnostics in a disciplined manner. But we drive our own bodies according to the principle until the wheels fall off. Therefore, no one starts going to the gym from the medical office.

How to avoid injury in the gym?

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How to train in the gym on your own and without risk to your health?

В In such a situation, I can advise at first not to turn classes into a hike through a minefield and lay a training route bypassing potentially dangerous situations.

First, do not overwork. Tomorrow you will not run a marathon and will not go to the Olympic platform, so do not rush with loads. The first trainings - first to slight fatigue, then to average, there can be no talk of any refusal. Choose your weights carefully. You should do 15-20 repetitions of each exercise (and it's good if you still have 2-3 strength reserves). Limit 3-6 sets per muscle group per week.

How to avoid injury in the gym?

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Secondly, under no circumstances try to work through pain. If an exercise causes acute discomfort (not to be confused with muscle fatigue), it should be discarded. Either there is some damage, or the muscles are still very weak. In the first option, it would be good to see a doctor and get appropriate recommendations. In the second, strengthen the target area with other exercises.

How to avoid injury in the gym?

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What exercises are best to avoid?

Let the fitness does not imply overtly traumatic movements (provided that the weight of the projectile is adequately selected), however less, there is a list of exercises that are best avoided at first. There is a great risk that their implementation will have to just on an already existing pain point. Plus, many of them are technically difficult, and it is better to master them under the guidance of a mentor and already having a couple of months of regular gym visits behind you.


A useful exercise that pumps your body from crown to heel. But technically it is very difficult, it requires not only knowledge of the general rules, but also adjustment to individual physique characteristics. In addition, since there are so many muscle groups involved, the weight of the bar will be relatively heavy.
Curve technique, multiplied by solid kilograms, is likely to convey greetings to weak muscles in the lumbar spine, which, in many, with their last strength, are trying to keep the spine in a more or less functional state.

What to replace:

Since the exercise is multi-joint and involves a large number of muscle groups, it will not be possible to find a universal replacement for it. The closest will be a bunch of leg extension in the simulator + Romanian deadlift. If the lower back is very tender, then try the leg flexion / extension complex in the machine and, for example, hyperextension with body weight or in the machine. Still pulling your lower back? (I won't even repeat what you need to see a doctor as soon as possible) - then look at the schedule of group Pilates classes. But first, see a doctor.

Barbell Squats

Exercise, frankly, is irreplaceable. But only if you are doing powerlifting, where it, along with the deadlift and bench press, is included in the competitive program.
In all other cases, you can easily find an adequate replacement. Either until the moment of strengthening the muscles and mastering the technique (and there are many nuances there), or, if there are serious problems with the spine, do not approach the squat racks at all. Which does not mean that you cannot build a fitness figure. Especially for lovely ladies who want to squat their protruding glutes as soon as possible - the muscles do not understand what exactly makes them contract, and will increase in size, even if no one forces them to squat.

How to avoid injury in the gym?

Effectivea set of exercises for the legs and buttocks. Muscles will burn

It can be easily done at home and with regular exercise to achieve the desired result.

What to replace:

Leg press of the platform. Anatomically, everything is very similar, but there is no such load on the lumbar region. Plus, you can choose the position of the legs that will be most optimal for the knees. And the glutes in this exercise also get a decent load, but if you want to strengthen (and the girls definitely want to), then you can try the gluteal bridge, and leg abductions from the lower block, and much more.

Army press

The exercise looks impressive and is familiar to many who have served in the Armed Forces. But the need for its implementation raises questions. Yes, men strive to get wide, round shoulders no less than ladies - elastic buttocks. But there is a nuance: the front bundle of the deltoid muscle receives the predominant load in this exercise, and the middle part determines the required volume and shape. Other exercises that do not create an unwanted axial load on the spine are better suited for working it out.

What to replace:

Front part of the deltoid is perfectly worked out in all chest presses - even barbells, even dumbbells, even in simulators. But try to pump the middle by abducting your arms to the sides (swings with dumbbells) or pulling to the chin (broaching).

French barbell press

This exercise loads the triceps perfectly, but at the same time puts the elbow joint in a very awkward anatomical position.

What to replace:

Start with the extension from the top block.


If you are going to start jogging, the fitness room is the perfect place for this. Treadmills are designed in such a way as to neutralize flaws in technique and to significantly absorb shock loads on the knees and on the spine. Achieving a similar effect on the street can only be achieved by combining the right technique and running shoes that fit your anatomy. But there is no point in exhausting yourself by running, risking joint pain, especially in adulthood and at the start of a fitness career.

How to avoid injury in the gym?

How to do cardio correctly to lose weight?

Pedaling with all your might or running at a calm pace - we choose with a trainer.

What replace:

Begin your aerobic session by familiarizing yourself with a stationary bike or ellipse.

The above list is by no means exhaustive, we are all individual, so it makes sense to be guided when choosing exercises and loads, first of all, relying on our owne sensations and common sense. Again, do not work through the pain and do not give up because you cannot squat, and you cannot pump up your ass without squats. Pump up. And what kind. There would be a desire.

How To Avoid Injuries At The Gym

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