Weight-Lifting Injuries Are Increasing

< Apr. 07, 2010 > -- More Americans are participating in strength training -- and more are getting hurt as a result. According to a new study, injuries have increased by nearly 50 percent between 1990 and 2007. Such injuries are most common among people who use free weights rather than weight machines.

Men and Teens More at Risk

Men are more likely than women to sustain weight-lifting injuries, accounting for 82 percent of the injuries during the study. Teens and young adults also have higher injury risk. Nearly half of the injuries were in those ages 13 to 24, according to the new report in the April issue of the American Journal of Sports Medicine.

Dropped Weights, Sprains and Strains Common

Some 90 percent of injuries occurred in people using free weights, such as dumbbells, as compared to machines. In 65 percent of cases, weights were dropped on people. Nearly half of all injuries were diagnosed as sprains or strains.

"Before beginning a weight-training program, it is important that people of all ages consult with a health professional, such as a doctor or athletic trainer, to create a safe training program based on their age and capabilities," says study author Dawn Comstock, of the Center for Injury Research and Policy at Nationwide Children's Hospital in Columbus, Ohio.

"Getting proper instruction on how to use weight-lifting equipment and the proper technique for lifts, as well as providing trained supervision for youths engaging in weight training, will also reduce the risk of injury," she notes.

Build Your Strength Safely

Strength training, or weight lifting, can play an important role in your fitness program at any age, according to the American Academy of Sports Medicine (ACSM). Such exercise can increase muscle and bone density and is part of a well-rounded physical activity program.

Here are tips for preventing injuries: 

• Train two or three times a week, allowing a rest day between workouts.
• Start with a warm-up session that includes five to 10 minutes of light cardiovascular exercise, followed by gentle, moving stretches.
• Use lighter weights to avoid getting overly fatigued while learning the proper way to lift.
• Lift the right amount of weight. ACSM recommends using weights that are 60 to 70 percent of the amount you can lift only one time.
• Progress gradually. Start with one set at a weight that allows you to perform 12 to 15 repetitions. Over the next couple of weeks work up to two to three sets of 12 to 15 repetitions.
• Rest between sets. Watch for signs of fatigue such as lightheadedness, dizziness, or nausea.
• Always use a spotter for free weight exercises like bench presses.

Always consult your physician for more information.