Physical warning signs to change what you do in the gym

as Christmas As memories fade, many of us turn our attention to the new year and the promise of new beginnings. For millions, it means joining a gym Hope to exercise more and improve their health.

In the UK alone, more than 10 million adults have gym memberships, with attendances around 28% higher in January than in December as people keep their New Year’s resolutions.

This is a good idea. In the depths of January, physical activity can give you a hit of endorphins, caused by the release of natural brain chemicals that improve mood and reduce stress. pressure. regular exercise Also associated with a lower risk of serious diseases, including cancer, heart disease, Stroketype 2 diabetes, and more.

The problem isn’t the practice itself. That’s how people get started.

The body gradually adapts to exercise. When it goes beyond what it’s prepared for, the risk of injury rises dramatically, and pain isn’t always immediate.

Delayed onset muscle soreness (Doms) refers to stiffness and tenderness that typically occurs one to three days after unfamiliar or strenuous exercise. This happens because exercise causes microscopic damage to muscle fibers, especially when you return after a long break or try a new type of exercise.

Doms are common and usually harmless, but they can also be a useful warning sign. It indicates that your body needs time to adapt before increasing intensity, weight, or volume.

shoulder injury

Some parts of the body are more susceptible to injury than others. Joints that are moved frequently or bear heavy loads are particularly susceptible to injury.

The shoulder is often the most common site of fitness-related injuries. Its wide range of motion is ideal for everyday tasks, but can be risky under load. Anatomically, the shoulders connect the arms to the torso and are not designed to carry heavy loads.

When people suddenly start lifting weights or doing pull-ups, stress often falls on the rotator cuff (a group of tendons that stabilize the joint). These tendons are easily irritated, slow to heal, and rarely given rest because most exercises for the arms, chest, back, and even some leg exercises place load through the shoulders.

knees and lower back

The knee usually adapts well to daily movement, but long-term inactivity can weaken the muscles that support the joint. When these muscles atrophy, the knee can move in ways it shouldn’t. Beginning strenuous exercise while in this unstable condition increases the risk of serious injury, including cruciate ligament damage.

Being overweight and premature are common triggers. Squats, lunges, and leg extensions are common culprits.

The lower back is another major injury hotspot. Even before movement begins, the spine is already under high loads from body weight and posture. The pelvis connects the upper and lower body, so weakness or instability in the legs can transfer stress up to the back. If you lift heavy objects or use poor technique, your spine can quickly become overloaded.

Lower back pain caused by muscle strains is so common among weightlifters that it has its own label: “lifter’s back.” Exercises that most commonly cause back injuries include sit-ups, squats, deadlifts, burpees, and twisting movements while holding weight.

In the gym, free weights are more likely to cause fractures, dislocations, and soft tissue injuries than machines. The group most at risk of injury are not complete beginners, but young people under the age of 41 who have been training and exercising regularly for several months. Confidence can seem as dangerous as inexperience.

family discomfort

Injuries aren’t limited to the gym. In the United States, more than 70,000 emergency room visits over four years were related to home fitness equipment. Treadmill injuries accounted for 66% of these injuries. Older women are more likely to suffer serious head injuries and are 14 times more likely to require hospital admission.

Among adults over the age of 25, the most common injuries are strains and sprains affecting the legs. Stationary bicycles are a more common source of injury for people over 65.

Some devices carry rare but serious risks. Abdominal rollers are linked to spinal cord injuries. For people over 40, especially those who are starting to exercise again after years of inactivity, there is a small but real risk of heart attack. This is why progression is important.

The good news is that safe options do exist. Many apps and online programs are designed to gradually enhance your health, including for people with existing health conditions. Any exercise is better than no exercise, as sedentary behavior carries serious risks of its own.