Simple routines to follow to avoid getting injuries in the gym

The gym is a wonderful place to visit when trying to meet one’s fitness goals and get in shape. It can also be a dangerous place if one is not careful especially due to the heavy equipment that is housed in most modern gyms.


One can also injure themselves rather innocuously by doing exercises in the wrong way or not following proper gym etiquette. Some of the simple routines to follow so as to prevent one from getting injured are below;

Visit a personal trainer or get a coach
A personal trainer or coach is the perfect option. They can give you safety tips and progressions to either get you started or accomplish your goal without getting injured.

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Always warm up
Cold muscles are more injury-prone. Make sure you are warming up your body to increase your body’s core temperature, blood flow to the working muscles, and also to mentally prepare yourself for the workout ahead.

Cross Train
Your body will thank you when you change up your routine by engaging in different activities. This will not only help you avoid hitting a plateau with your workouts, but it will also give your muscles a much-needed break from the same routine day in and day out.


Choose your workout carefully
High-impact exercise programs aren’t ideal for women with conditions like arthritis or osteoporosis. Non-impact exercises, including swimming or using an elliptical exercise machine, will give you aerobic conditioning without stressing your joints.

Start gradually
Don’t jump into a new exercise program. The greatest risk of injury comes with changing an exercise program or adding a new exercise.


Just because you could do a specific exercise 10 or 20 years ago, doesn’t mean you can exercise with the same speed and energy today. Be realistic about your training and not focus on what you use to do.

Learn the proper technique
Don’t start any new exercise without first learning the correct form.

Wear proper workout attire
So many injuries come from wearing worn out shoes without any support. Buy a pair of sturdy, comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. Wear loose, comfortable clothing that gives you room to move and breathe.

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Eat a balanced diet and hydrate
What you eat and drink is just as important as your workout. Carbohydrates for energy before your workout, and protein after the workout to help repair those muscles you just broke down.

When you work out, you sweat, and that means you lose some of the essential fluids your body needs to take you through your exercise program. Try to drink a glass of water before you exercise, and then take a few sips of water every 15 minutes throughout your routine.

Add strength training and core work to your routine.
Having a strong fit body is a great way to keep the injuries away. If your muscles are balanced with a strong core then your body will not wear down or have to compensate for being weak or tight.


Listen to your body with rest and recovery
Make sure you take those rest days as your body is making actual gains during this time.

Know when to stop
You never want to work out to the point of pain. If an activity hurts, stop doing it right away. Playing through pain can often prolong your healing time and take you away from the game or exercise you enjoy.

Cool down
Finish your workout with a slow walk or gentle stretch for five or 10 minutes to cool down and maintain flexibility.

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