Pay attention to the signs of your body. Many think they are invulnerable when they work out in the gym. This can be a big mistake for every strength athlete. Bad training sessions happen. Everyone has a weak day at some point. Whether or not an athlete actually understands something about strength training is decided less in the high phases, when everything goes more or less easily by the hand. Very important are the behavior and the right assessments, when the training falls on a "rally day". An unreasonable strength athlete trains through the pain, which sooner or later inevitably leads to injury. Not infrequently, it is even the case immediately that something breaks instantly. Pay attention to the following points to sensitize you and to align your training accordingly.
Your lower back feels tight
You'll notice for yourself if your lower back does more than it should. The muscles in the "cross" or in the lumbar region are the lowest part of a chain. They are stressed during every dominant movement and are actively supported by the front and rear thigh muscles.
Here's how you can fix it: Ensure all movements involving the lower back that your technique is correct to the point. This is especially true for the deadlift, the back extensor and squats. If you notice a change, take less weight or choose a different workout variant for the day.
Your joints feel stressed
It may take a while for your body to find its rhythm and warm enough to lift heavy weights. If your joints feel painful during the movements, it makes no sense to continue training. Your muscles will then probably not be big and strong enough to take over the load sufficiently. There can be several reasons for this.
Here's how you can fix it: To prevent such a situation, you should prepare for strength training. Try it with dynamic stretching exercises, which you can also use foam rollers as support. Choose stretching workouts that will improve your agility and get you up to speed. The more comprehensive your training is, the more attention you should pay to preparation.
You feel weak
If you want to do squats with 160 kg, even though a set of 130 kg feels like 200, this is a sure sign of too little power on this day. That happens again and again. Leave your ego in the locker room if you do not want to end up in the hospital. Your nervous system can sometimes react very aggressively to the lifting of heavy weights, which is especially true with frequent strength training. As a potential consequence, your neurotransmitters may feel depressed in the days after a hard workout. This, in turn, is particularly noticeable in the heavy sets with high weights and few repetitions.
Here's how you can fix it: There are many ways to approach your maximum power. During a session, it makes sense to vary the number of reps or perform another exercise. Otherwise, it may be a good idea to listen into your body and insert a Deload week - at least a few Deload days. During this time, you continue to train hard, but with sets of very heavy weights, you make fewer repetitions than usual. For example, if you use sets of eight reps on any given exercise on any exercise, then in this case, you are already after the sixth Repeat conclusion.
You are especially sensitive to pain
An increased sensitivity to any pain has a negative effect on your freedom of movement. With enough warm-up, you can counteract this effect and pave the way for high-quality training. Above all, this means that your body needs enough recovery time. If during a brutal workout, you feel a crippling pain haunting the strained muscles, you should take it a little easier this day. The degree between positive and unhealthy pain is very narrow. You should always be aware of that. On the other hand, it is unnecessary to use the pain as an excuse to stop exercising. Solve it, when you should lift less and when it is better to do no more weight exercises.
Here's how you can fix it: Plan your workout cycles with enough recovery time for the same muscle groups. As you may already know, the muscles require at least 48 hours of recovery. If you want to do more intense training for a particular group, you should choose different exercises and not do the same thing in quick succession. In addition, it is advisable to vary the number of repetitions and the intensity in addition to various movements. When you get to a point where you are not sure if the causes of your pain can be dangerous, you should respond. Repeat your training. Complete cardio units or choose a different muscle area as far away from the pain zone as possible. For example, if you have pain in the shoulders, switching to chest or back training will make less sense, as you will be training the endangered area at least secondary. Especially with the shoulders you should act very sensitively, because there is experience the greatest danger for injuries. It makes more sense in this example, a change to a workout for the legs or exercises for the trunk or waist. Ultimately, you should always keep in mind how quickly you can handle lengthy injuries if you do not take it so seriously when running with the technique and instead put on too much weight.