- Updated 3/7/2022
The best thing you can do to avoid workout injures is to get a Certified Personal Trainer. A CPT will get you started safely, design a fitness plan for you, and will help you avoid many of the bad habits a lot of people fall into. Your personal trainer will make sure you concentrate on proper form and full ROM (range of motion). A few hour-long sessions may be all you need to get you in the right direction.
If you are just starting out and go at it alone, be sure to not just throw yourself into training with full intensity right from the get-go. Start with moderate exercise and intensity and build from this base. Warm-Up first. Keep stretching to a minimum, that is best saved for the END of the workout. Do reps with low weights first in your workout and then work your way up to the appropriate weight to hit your RM (rep max).
While a workout should certainly be hard, it should never be painful. If you feel actual pain, stop. Lower the amount of weight you are using or move to another exercise for the time being and try that one again later. Remember to concentrate on good form and full ROM.
A CPT will set all this up for you and monitor everything along the way. How to avoid workout injuries is one the main objectives of your personal trainer.
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