5 Tips to Protect Against Injury When Lifting Weights

Lifting weights is one of the most effective forms of exercise for building muscle mass. Classified as "resistance training," it engages your muscles, forcing them to work extra hard. Assuming you lift weights on a regular basis, you'll reap the benefits of bigger muscles -- but only if you avoid injury in the process. So, what steps can you take to protect against injury when lifting weights?

#1) Stretch

Don't underestimate the importance of stretching in weightlifting. Stretching helps to warm up your muscles, allowing them to bend and stretch with greater ease. In turn, you'll be able to lift heavier weights without sustaining injury. Always perform a light stretching routine before hitting the weights to lower your risk of injury.

#2) Use the Right Form

The number one cause of injury when lifting weights is poor form. If you aren't using the right form, your body will bend and arc in unnatural ways, which in turn causes injury. If you need help perfecting your form, don't be afraid to ask someone at your gym for assistance. Or if you work out at home, look up YouTube videos to get a better understanding of the correct form for your workout.

#3) Drink Water

Water can and will play a role in your ability to lift weights effectively. It lubricates the muscles and joints, allowing for bigger lifts and bigger gains. If you don't consume enough water, however, your body becomes more susceptible to injury. Aim for a minimum of eight 8-ounce glasses of water daily to protect against injury.

#4) Lift Regularly

Additionally, you should get into the habit of lifting weights on a regular basis. Some people only lift on the weekends, which increases their risk of injury. This doesn't necessarily mean that you have to lift seven days a week. On the contrary, that can work against you by restricting your body's ability to recover. Instead, try to lift every other day, giving yourself a full day of rest between workout days.

#5) Get a Spotter

Of course, you should also get someone to spot you. Some people turn their heads at the thought of needing a spotter, believing it's unnecessary. But if you want to build muscle, you need to lift heavy weights -- and that requires the assistance of a spotter to ensure you don't get stuck with a weighted bar on your chest.