List of Common Weight Lifting Injuries and How to Avoid Them

Common Weight Lifting Injuries | List of Common Weight Lifting Injuries and How to Avoid Them | Weight lifting is an outstanding way to increase muscle mass and lose body fat. It’s also a fun alternative to exercise for those who don’t particularly enjoy long hours on the treadmill.

However, weight lifting injuries are common, with the average weight lifter getting injured two to three times every 1000 hours of training.

Typically, common injuries from weight lifting are due to carelessness, and you can prevent them with the proper precautions.

This article will consider a brief list of weight lifting injuries and practical steps you can take to prevent them!

Disc Herniation

Disc herniation is when a fragment of the disc center is pushed into the spinal canal through a tear or rupture. If this occurs, you will experience back pain, numbness, and tingling that travels down the legs.

Often, this injury due to poor lifting techniques. Bad posture, especially during exercise, makes disc herniation worse.

Avoiding back pain is possible, but you need to be conscious of your posture and ensure that your spine is neutral. To do this, hinge at the hips and engage your core when performing lifting exercises.


One common shoulder injury in athletes is a SLAP (Superior Labrum Anterior and Posterior) tear. It is often a result of acute trauma or repetitive stress from overhead lifting motions.

Here are some symptoms to look out for:

  • Pain when lifting your arms over your head
  • Weakness of one or both shoulders
  • Popping or catching in your shoulder

If you notice any of these signs, avoid exercising your upper body and visit a doctor for a proper diagnosis.

Warming up your muscles is one of the most effective ways to prevent a SLAP tear. Only perform movements in a range of motion that is comfortable for you and that doesn’t lead to pain.

When doing upper body workouts, be sure that your shoulders are in the optimal position- down and away from your ears.

Hamstring Pulls & Tear

Hamstring tears are common during plyometric exercises and sprinting, activities commonly performed along with weight lifting.

If you tear your hamstring, you’ll know it immediately. Sharp pain will shoot down the back of your leg. Unfortunately, these tears are hard to recover from and are often reoccurring.

Nevertheless, the best way to avoid hamstring tears is to warm up before performing sprints or exercises that involve jumping. Gradually increase the intensity instead of diving right into your most brutal sets.

It is also crucial to strengthen your glutes, which support your hamstrings during exercise. Additionally, work on your flexibility by stretching regularly.

Patellar Tendonitis

Pain just below the kneecap is called patellar tendonitis and results from inflammation.

If your knee is inflamed, it is vital to rest and avoid exacerbating it. Once you feel better, you can gradually build up the strength of your legs.

Pay attention to how you squat since this is often the cause of front knee pain. Ensure that you correctly align your knees with your hips and ankles.

Furthermore, try to keep the middle of your knee over your second toe during squats, lunges, or any lower body exercise. It is also helpful to strengthen your quads and glutes since these muscles can take the load off of your knees during exercise.

Preventing Weight Lifting Injuries

Although weight lifting injuries are common, there are plenty of things you can do to build a more injury-resistant body.

Focus on proper form, strengthen supporting muscles, start each session with a warm-up, and work on mobility. All of these things will help you avoid getting injured and make weight lifting much safer for your body.

How do you avoid injury in the gym? Let us know in the comments below!