How to Avoid Injuries at the Gym

This past weekend we were visiting with friends, and one of them was injured. It happened during one of her regular fitness classes, and it’s the second time she’s been sidelined like this. I get so sad when I hear about someone getting hurt from working out for so many reasons, but a big one is it can derail their progress and love for exercise. It also makes me sad because it’s totally possible to avoid injuries at the gym or wherever you work out. Here are some things to take note of in your own routine, so you don’t need to pause or quit the activities you love to do. 

Accidents Happen

You can’t prevent 100% of injuries. No matter how many times you’ve run the route, done your warm-up routine, or honed your technique, sometimes you just trip on a curb. (I know from experience.) Fortunately, if you have been trained well, learned the fundamentals, and have control and awareness of how you’re moving, you’ll have less chance of injury. This is why you don’t tackle a double black diamond run your first time skiing. 

A lot of people assume that if they are taking group classes or working with a trainer at the gym, they have people looking out for their safety. After all, there is usually some sort of optional gym orientation when you join, and the people there are professionals… aren’t they? I loved my time working in gyms, but depending on where you work out, there are risk factors you could be missing. It’s these very same risk factors that contributed to my friend’s injury. 

Look for Hidden Risk Factors 

I don’t think that any fitness instructor or personal trainer is out there hoping that their participants and clients are going to get hurt. Most fitness leaders I know get into this line of work because they love to work out, fitness has really changed their lives, and/or they love to help others. They’re usually very passionate about what they do. Unfortunately, not all fitness facilities are created equally, and there isn’t a set standard about how to introduce people of varying levels to fitness. Here are just a few points to consider:

Orientation

Some facilities let you sign up and show up, with no investigation into previous experience, injuries, or special considerations. This is common in big gyms but is also present in boutique-style facilities that run large group classes. When you don’t know how to execute the moves properly, use the equipment with good form, or are trying to keep up to the class while also healing from surgery, injuries are bound to happen. 

If you aren’t sure about anything while working out, ask! If it’s the middle of a group class and you can’t find a good time to speak up, scale back on what you are doing and ask when the session is over. Most instructors will be happy to help you get the most out of your time, though more intense assistance may require a personal training session. In my experience, it’s always worth it. 

Class Size

I taught group fitness for many years and I love the energy and camaraderie in them. I also know that when you’re teaching a group class, it’s hard to keep an eye on every participant to ensure their form is correct, or if they are struggling and need assistance. When you’re in a smaller class or working 1:1 with a fitness instructor it’s going to come at a higher price point, but you’ll get more personalized guidance. 

The Instructor

There are two big things to look for when you choose a fitness instructor to avoid injuries at the gym: 1) Credentials and 2) Teaching Style.

This may come as a surprise, but there are no rules in Canada that say fitness professionals must keep up with their initial certification, or even be certified at all. I truly believe that no instructor wants to hurt people, but it takes a lot of learning to understand what types of exercises, modifications, progressions, and regressions are appropriate for each individual. I’ve seen instructors with the best intentions, but were inexperienced and had no idea that what they were demonstrating could contribute to an injury. 

If you are doing very low-impact workouts and don’t have any pre-existing conditions, it will probably be just fine working out under a less experienced trainer. Still, seeking out someone who is continuing their fitness education is ideal, and if you have complex needs or are trying something riskier for you, seek out a trained, experienced trainer.

I believe working out should feel good and be fun. Some people want to be pushed hard, love the “boot camp” feeling, and want to end their workout sweaty and tired. Others like a more relaxed and friendly approach. Some love to blend into the crowd. If your new fitness instructor doesn’t teach in a way that feels right to you, that you don’t “gel” with, or (yikes) makes you feel bad about yourself or your ability, it’s time to switch. You don’t want to get injured because your instructor pushed you to do one more squat when you knew you couldn’t, or because they called you out in class and you were so nervous you lost your balance and fell. This is your workout, so you should enjoy it! 

Over Training

I encourage cross-training and rest days so your body can recover between workouts. I totally understand wanting to do a specific workout every day, but doing seven days of spin classes in a row isn’t doing your body any good. Our bodies need a balance and variety of cardio, strength, and mobility. If you don’t understand how to find that balance you’re going to get injured, and I wish more fitness facilities would teach this to their members and clients. 

Avoiding Injury Falls to You

There are many (many) fitness facilities, boutique studios, instructors, and owners in the industry who do their part to stay informed and up-to-date, take care of their clients, and want you to keep exercising far into the future. Unfortunately, some facilities aren’t structured to offer such a high level of attention and personalized care, so it’s up to you to avoid injuries at the gym or while working out. The best advice I can give is to do a variety of activities, ask questions, and trust your instincts. You know your body best, and if you listen it will tell you exactly what it needs.