6 tips to prevent common injuries during a barbell workout

Love to lift weights but scared of injuries? Well, follow these 6 tips and avoid any kind of injury while you do barbell workouts.
Woman doing barbell exercise
Avoid these barbell workout mistakes. Image courtesy: Adobe Stock
Manasvi Jain Published: 21 Dec 2022, 16:16 pm IST
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If you are someone who loves to hit the gym everyday and do deadlifts, make you take necessary precautions to avoid injury. Barbell workouts can get scary if not done with the right technique. Your goal might be to build muscles and get a toned body but you might end up with a torn body. So, here are 6 tips you must follow to avoid getting injured during a barbell workout.

Going to the gym for a day, getting hurt and then missing out on several days of workout makes no sense. Also, the pain you will be in is no party, so why not be careful and do things the right way to avoid getting injured.

Apart from getting injured while working out, people also get injured because of wrong handling of the equipment. There have been a lot of cases where one has dropped the barbell on their foot or worse hit someone with it because of not being careful with it. For these kinds of accidents, all you can do is be very aware of the gym equipment and the people surrounding you.

injury during workout
Be careful while handling equipments at the gym. Image courtesy: Cheryl Kire Achumi

But for injuries that occur when lifting the barbell there are some tips that can be kept in mind as told to us by Digvijay Singh, a health coach and personal trainer.

Here are 6 tips to keep in mind to avoid injury during a barbell workout:

1. Avoid using heavy weights

You must start with lighter weights. Don’t try to do it all at once. Getting fit is a slow and consistent process, so it is important that you only use weights that you are able to handle easily according to your physique. Once you start building up muscle, you can gradually start increasing the weights. Singh says that lifting heavy weights will lead to jerky upward movements which will increase the chances of the barbell getting slipped and causing injury to you.

2. Indulge in a proper warm up session

Surveys have shown that sprains and strains make up for more than half the workout injuries and these happen when one has not indulged in a proper warm up session. “You need to warm up your muscles before working out as it increases elasticity and mobility hence, reducing the chances of injury,” says Singh. He also says that a rep heavy and low intensity workout is recommended before a barbell workout to get the muscles ready.

warm up to avoid injury
Warm up is important to avoid injuries! Image courtesy: Shutterstock

3. End your workout with stretches

Various types of stretches such as quad stretches, make sure that your muscles have loosened up and are ready for action. Stretching helps in providing more mobility to your muscles and reduces the chance of injury. According to the health coach, stretches are required for athletes to recover faster and they can also be done before the workout to get the muscles ready.

4. Avoid forced reps

While we are all for pushing limits, that too should be done keeping in mind your physique and stamina, under the guidance of a trainer. Forcing yourself to do too many extra reps can lead to back pain or shoulder injury. “An intensive workout can be dangerous as the muscles can collapse,” says Singh.

5. Spotter

Singh advises that during a barbell workout it is necessary to have a spotter to keep a check on your reps and for emergencies. Intensive workouts like a barbell workout are best done under the scrutiny of a trainer who has experience and knows how much you should push your boundaries.

avoid injury during barbell workout
Do barbell workouts with an instructor only. Image courtesy: Shutterstock

6. Proper nutrition

“Since the muscles break down excessively during this workout, it is important to support the body with enough protein to support muscle regrowth,” says Singh. Eating protein-rich foods like paneer, soya or chicken will help you keep your energies high and also strengthen your muscles, leading to a decrease in injuries.


Keep an idea of your risk of weight-related issues.

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Don’t let injury or the fear of it get in the way of your fitness goals, just follow these tips and you will be good to go!


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About the Author

Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles. She writes well researched articles by connecting with various doctors and health experts. ...Read More

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