3 Rules to Stay Injury-Free in the Gym

Working out, whether in a gym or at home, can be a really risky activity if you’re making a few basic mistakes. But you can avoid injuries if you follow a few basic rules.

Rule 1 – Leave your ego at home!

Have you ever walked into the gym, started to load plates on the bench, and then looked around, realized that some guy was lifting more than you, so you decide to add more to look tough? Don’t do this! When you go to workout, have your best workout. Don’t try to compare yourself with someone else. Just go in, do your best, most intense workout, and leave.

The minute you start comparing yourself to the other people nearby, you’re starting to enter a mindset that will set you up to get injured. That’s why Rule 1 is to leave your ego at home. Too many injuries come from ego problems.

Rule 2 – Don’t lift more than you can handle without an active spotter!

Dropping a weight on yourself isn’t a good idea. I know that sounds like a dumb statement, but if you’re lifting more than you can safely handle, you’re running that risk. If you’re really going to failure on a set you should either be using a smith machine, or have a spotter (or two) that can help you in case of trouble.

Watch this video and you’ll see what I mean. WARNING: This definitely broke some bones and possibly caused other problems. This video might cause you to hurt just by watching it!

A couple of problems here: the guy was lifting a lot of weight, but the spotter wasn’t actively helping him from the beginning. Problem 2 is that he didn’t wrap his thumb around the bar. Just be safe if you’re going to lift heavy!

If you don’t have a spotter and you’re afraid to ask someone to help you, use a smith machine or another machine that will help you be safe.

Rule 3 – Use good form

Notice that I didn’t say ‘perfect form.’ I believe that there is a little bit of room for flexibility in what makes ‘perfect form,’ but there is definitely bad form. Bad form on many lifts is just an injury waiting to happen.

If you’re going to be doing a lift you’re not familiar with, study it online before doing it. You can find all sorts of videos online that will help you know how to do a lift. Study these videos before you injure yourself with a lift you’re not familiar with!

I’m sure there are plenty of other ‘Rules’ that could be added to this list, but in my mind these 3 will keep you out of a lot of trouble. If you have any others, feel free to share them below!

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