Today I’m gonna give you some real talk on exercise and injury. Sit up and pay attention. Here are three ways to reduce your risk of injury.
1. Accept that you might not know how to do things.
I mostly work with people new to exercise for a reason, I’ve been in that position and injured myself in the past because I didn’t know what I was doing. I know how much of a blow it is to the fragile ego of someone who is “always right” to accept that they don’t know how to do something.
(I am the one with the fragile ego…or I was)
So, don’t go into the weights room and lift something up if you don’t know
a) how heavy it actually is
b) what to do with it
c) how to safely get out of whatever exercise you’re doing without breaking your body
The good news is that gyms are equipped with friendly personal trainers and gym instructors who will explain equipment to you – ask them! This is why they are there.
2. Leave your ego at the door
There is no room for cockiness in the weights room. Only hard work and good technique.
Hip thrusting 200kg is only impressive if you have the right range of movement, technique and (most importantly) the glutes to back it up.
I could easily do a quarter squat with 90kg if I wanted to but if I want to get a proper deep squat, I’m nowhere near that right now.
My ego would LOVE if I could squat that, so what do I do? I work harder and smarter to reach that weight safely.
If that means lifting a lighter weight with good technique now – then that’s what I’m gonna do.
3. Take a rest day
^^^ This is by far one of the biggest mistakes I see in people.
I’m all for keeping up the momentum in your training and developing a habit that will keep you consistent in your training however that does NOT mean go to the gym and lift heavy every day.
The more experienced you are with lifting and exercise in general then your body can handle more regular workouts but you still need to design your workouts in a way that allows recovery. And you’ll always benefit from AT LEAST one whole day off.
Never forget, your muscles get stronger when you’re resting and sleeping – not when you’re in the gym tearing them up by throwing around heavy weights.
This might mean taking an extra day off to *gasp* NOT go to the gym.
It might mean doing a stretching or flexibility session instead.
Get out of the sweaty weights room and go for a walk in the actual outdoors!
Bottom line if you’re not resting, your muscles are gonna be sore, your technique will suffer and you can’t give 100% to your workout.
In summary:
Get over yourself.
Harsh sentiment but true nonetheless
Ask for help
Don’t be silly
Take time off
That is how people get strong, stay strong and reduce their risk of injury.
Ainzlie
p.s – unsure how to create a programme that allows for improved strength while resting? Let me do it for you. I’m taking on online clients right now, more info here!
