When it comes to exercise and personal fitness, there are all kinds of routes a person can take. Often the best route is one that is well-rounded and doesn’t focus on just one type of activity or workout. And while cardio tends to get a lot of attention, muscle building and strength training exercises are just as important. This seems to be a fact that is lost on many, as studies show that only 30% of adults in the United States meet the recommendations for muscle-strengthening exercise.

Muscle training exercises can often seem intimidating, confusing, and difficult for beginners who are just starting out. If not done properly, you also risk suffering a weight lifting injury. So, let’s say you’ve dived in, you’ve started a weight training regime, and whether by fault of your own or just bad luck, you’ve now suffered an injury. How do you cope with the aftermath? Here’s a comprehensive look at how you can deal with the most common weight lifting injuries.


It’s quite common in muscle building exercises to really work your shoulder area. This is one area that people love to define and bulk up, so they can really place the attention and focus on targeted shoulder exercises. The problem is that if you just focus on the shoulder muscles, you can end up causing stress on the soft tissue and joints. 

Repetitive stress and acute trauma can end up leading to a SLAP tear. This is a tear in your Superior Labrum Anterior and Posterior. This is most commonly caused by overhead lifting and a throwing motion.

The first step is to rest and avoid any strengthening exercises that will force your arms overhead or behind you. If resting doesn’t seem to be doing the trick, it may be necessary to see a physical therapist for some rehab. In extreme cases, surgery may be needed to repair the damage.

Knee Injury

Another common injury with weight lifters is a knee injury. Unfortunately, knee injuries are common with just about every athlete, as the patella (kneecap) tends to take quite a beating during physical activity. If you start to feel any pain at all in the kneecap, this is your sign to stop immediately. The worst thing to do is keep going through the pain. You may also notice that your knee is swollen, another sign to stop.

Outside of resting it and using ice to help with the swelling, you will want to look for exercises that take the stress off your kneecaps. If you continue to stress it and over-work it, there is bound to be a trip to the physical therapist in your near future.

Back Strain 

Then there is back strain, which makes sense when you think about all the lifting that weight lifters do. Pretty much every weightlifting exercise uses the back muscles in one way or another. This includes rows, bench presses, curls, and dead lifts. You are constantly working your back, even if you don’t realize it. So, what’s the best solution? Prevention. 

Prevention includes taking the time to do your stretches and warm up before you start your workout, listening to your body and not over-working your back, and lifting with proper form so that your back is supported. You can also take things a step further at home and invest in a good quality mattress so that when you’re sleeping, your back is properly aligned and supported. 

Experts tend to suggest a “medium-firm” mattress for those who suffer from lower back pain. You can use a memory foam mattress to achieve the right type of support and firmness.

Being Prepared To Handle Injuries

While the fear of injury shouldn’t prevent you from engaging in weight lifting, it’s always important to listen to your body, know the signs, and know when it’s time to rest.

So, how should you handle weightlifting injuries? Take a look at the following tips to better prepare in handling weightlifting injuries:

  • Wear The Right Training Shoes: It is important to wear the right shoes for weight lifting because your feet bear your total body weight. The best weightlifting shoes provide superior stability and support so you can achieve peak performance and reduce the risk of injuries. A higher heel allows you to squat easily without losing balance, so you can focus your energy on lifting weights.
  • Use Proper Form: It is critical to use the proper form to prevent a weightlifting injury because a poor form will end up you getting hurt. Ask someone to shoot a video or watch you perform. You can also use the mirrors in the gym to ensure you are using the proper form.
  • Avoid Dangerous Exercises: It can be overwhelming to try different complex exercises to attain the perfect weightlifting body you’re dreaming of. Plyometrics may lead to muscle strains and tears without a proper warm-up.
  • Use The Right Weight: Take your weight exercises slowly but surely, using the right weight. It will help increase your performance and beautifully form your body shape ideal for the competition.
  • Stretching: It is vital to perform stretching exercises before, during, and after your workout to warm up the muscles and avoid injury.
  • Don’t Pack Training In Weekends: Not training on weekdays because of a busy schedule and packing all training during weekends is a bad idea. Doing so will only decrease your performance level and cause injury.

You just have learned how to handle different weightlifting injuries. Aside from training, you also need to ensure that you’re getting the right nutrition, proper hydration, an adequate amount of rest and sleep, and correct posture when outside the gym. These activities will help you achieve a strong body to combat stress and injury all throughout your weightlifting journey.