Safe Exercises: How To Get Fit Without Injury

safe exercises

Focusing On Workout Safety

The last thing you want to do when getting back in shape is injuring yourself. Nothing like a motivation-killing injury to keep you on the sidelines for days or months! Check out these workout safety tips to keep you healthy!

Workout Safety 101

Once a person decides to get in shape, the best-laid workout plans can quickly become derailed by an injury. That is why it is absolutely essential for you to get help and make sure that you are doing all of your exercises properly.

You may even want to make sure that you are always working out with someone who can spot you.

This is essential because once a body part is injured, it can be difficult to strengthen that muscle or joint again.

The pain of overworking yourself is definitely not worth it. Make sure that you are always taking the time necessary to take proper precautions before working out.

By following these tips, anyone from beginner to advanced exercisers will be able to avoid injuries whether they are working out at the gym, at home, or outdoors.

Know Which Areas Are Weak

Many people who begin workouts have weak areas. They may even have weak areas that they didn’t know they had. Some of these weaknesses could be genetic, such as weak knees, and others could be due to prior injuries, such as slipped disks in the back.

Workout Safety: How To Get Fit Without InjurySmart exercisers know to take exercises that work these areas slowly to build up strength. For example, those with weak knees may need to be careful with lunges.

According to Kenneth Plancher, an orthopedic surgeon writing at, some people may need to avoid certain exercises altogether.

Before you start really getting into working out, you may want to look into variations of exercises that could potentially injure your weak spot. Taking the time to do a little research can really help save you from a lot of pain down the road.

Always Warm-Up

To beginners, warm-ups may seem like a waste of precious minutes. However, they are vital to prepping the muscles before they are stressed through the workout. Exercising a cold muscle is an invitation for injury.

All you have to do is take a few minutes to get your body warm and you will be good to go. Just spend a little bit of time doing small easier workouts to help warm up your muscles and help you get ready for more intense physical activity.

It is definitely well worth the time.

Get a Personal Trainer

A personal trainer is particularly helpful for those who are new to gym equipment because the trainer can teach the correct form for all exercises.

This can help exercisers avoid straining the back, hurting the knees, or getting cricks in their necks. Personal trainers can also help create workouts just for you and your needs. That way you can make sure that your workouts are as beneficial as possible.

Customized workouts are also a great way to be able to avoid injury and take pressure off of your weak places. (Note: if injured due to trainer neglect, you can contact a personal injury lawyer, such as one from Blomberg Benson & Garrett.)

Remember Strength Training

While cardio is good for burning fat, strength training is vital for building strong muscles and bones, which can also help prevent injuries.

According to a strong core, which includes the abdominals and lower back muscles, is key to overall strength and balance. By taking the time to do strength training you can make sure that your muscles are ready to take on anything.

That can really help make all of your other exercises a lot easier and even more beneficial.

Make Time for Rest

Muscles that are tired and sore are prime locations for injury. Exercisers should rest muscles at least one day before working them out hard again.

For example, one could perform a lower body cardio workout one day and upper body strength training the next. You definitely want to make sure that you are exercising regularly, but you don’t want to overdo it.

Make sure that you have some rest days where you can just take a load off and let your muscles get some rest.


The smart exerciser knows that the safest results come from focused exercise that works specific areas of the body most days of the week.

One must be sure to rest body parts before working them out again and should take a day each week for recovery.

Should an injury occur, rest is vital for a fast recovery.

Kara Masterson is a freelance writer from Utah. She enjoys Tennis and spending time with her family.
Kara Masterson
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