How to Prevent At-Home Workout Injuries

June 10, 2020 4 min read

Working out at home comes with many advantages, such as offering a more convenient way to remain healthy. However, setting up a home gym of your own comes with a new set of responsibilities you need to be aware of that relate to safety. One of the biggest mistakes people make when setting up their own home gym is not considering safety. Workout injuries are incredibly common, but there are methods and additions you can implement into your home to create a safe workout environment for yourself and others. As you build your own personal gym, keep reading and find out how to prevent at-home workout injuries.

Use Machines

Free weights might be a better option if you are truly looking to build muscle, but you shouldn’t be afraid to use machines to work out either. A major reason why is because machines make it easier to get yourself out of a situation where you might get stuck. For example, a smith machine is a great option for back and front squats because of its self-locking system, which is an important feature in a lot of fitness machines.

Attach Spotter Arms

However, if you aren’t interested in getting a smith machine, another option is to attach spotter arms. This is an essential attachment if you are working out at home alone since you run the risk of not being able to pull the weight back up, which can turn into a serious injury. So, if you are doing an exercise like squats and bench presses alone, make sure you get a piece of equipment that allows you to attach spotter arms if you are looking to stick with free weights.

Stretch and Warm Up

In addition to keeping your safety in mind when you are shopping for exercise equipment, you should also make sure you stretch and warm up prior to your workouts. By stretching, you will make your muscles more flexible and stronger in preparation for the hard work ahead. Doing a simple warm-up by jogging on a treadmill beforehand can also help you avoid injuries because it will increase the blood flow in your muscles, which can prevent soreness and other injuries.

Know Your Limits

While it’s important that you challenge yourself in the gym by chasing new goals, you also need to keep your limits in mind. When it comes to lifting weight specifically, you need to be smart and not attempt to reach a personal record when you are all alone. A much safer alternative would be to have someone spot you. Also, be mindful of your age and current health when you are working out at home too.

Organize Your Home Gym

Since you are working out at home, you might be working with a tight space. However, having a gym full of weights and other accessories lying around can be dangerous. Therefore, organization is something else you need to achieve by utilizing storage. You can do so by getting racks for dumbbells and plates. Utilize your walls to hang up other exercise accessories you might own. A clean floor in your home gym is a far safer one that can keep you from getting an injury.

Get Equipment Fixed

For equipment like treadmills, you may notice that is might not be working properly because of the controls or belt. It’s important to take care of your home gym equipment, so it can continue to function properly. This is another common mistake people make because they might be used to going to local gyms and don’t realize that there is some upkeep involved with owning fitness equipment. You should also not hesitate when you notice something wrong with your equipment, because it can lead to a serious injury, so get it fixed.

Wear Safety Clips

Many workout injuries occur on treadmills, and a major reason why is because some people don’t wear safety clips. By wearing a safety clip, you can prevent injury from falling if the treadmill speed is too high or if the belt malfunctions. Wiping out on a treadmill can be incredibly painful, which is why should take extra precaution with a safety clip.

Turn Down the Music

Music can be a great motivator for workouts, but it can also be harmful if the music is too loud. Listening to music at a high volume is not only bad for your ears, but it can also be dangerous if you can’t hear others or you can’t be heard. Communication during workouts is a good way to avoid injury, and when you are listening to music, you or the person you are working out with might not be able to get the help they need. You can still listen to music, but keep it at a reasonable volume, so you can still pay attention to what is going on around you and so others can hear you if an incident occurs.

Invest in Better Workout Gear

A danger people rarely consider is the gear they wear during workouts. Choose workout clothing that fits you properly, so it doesn’t get caught in anything. The same goes for earbuds, with a wireless option allowing you to be more mobile. There are also workout gloves, barbell pads, and more accessories that can also keep you safe.

Change Up Your Routine

Working out regularly is great, but you should perform a variety of exercises. This way, you can give various muscle groups the rest they need in order to avoid injuries. When you set up your workout routine, make sure there is variety, so you aren’t overworking one part of your body every single day. For the week, alternate your workouts not only to keep your routine refreshing but also to prevent your body from being overworked.

Exercising at home comes with many benefits and might be the only option for you right now. Nonetheless, you still must keep in mind that there are plenty of dangerous situations you and others can experience when you work out in your own personalized gym. You have more responsibilities when you build a home gym of your own. Understanding how to prevent at-home workout injuries and building your home gym with quality machines like treadmills, exercise bikes, and elliptical exercise equipment from Top Fitness Store can make a difference.

At-Home Workout Injuries Infographic


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