• Six Most Common Causes Of Gym Injuries

    By The W10 Team

    Unless you subscribe to the fantasyland of diet pills and six pack shortcuts, then consistency, enjoyment and effectiveness are going to be the three pillars your exercise programme needs for it to be successful.

    Injury however, is a sure fire way to screw up all three of these in one foul swoop.

    It doesn't have to be the "snap city" kind, either. The real enemy is that troublesome shoulder injury that reminds you of its presence with each rep, or that hot spot in your elbow that just won't go away.

    Here are the 6 most common causes of injury in gyms and simple tips as to how you can avoid them.

    Training Maximally All The Time

    “If some is good, then more must be better, right?”

    This seems to be logical, however it is not always true when it comes to exercise. Training volume needs to be managed according to your lifestyle. If you have an incredibly stressful job, sleep less than 6 hours a night and booze 4 times a week, then smashing yourself in the gym 5 times a week is not a good idea.

    The vast majority of us simply cannot recover from lots of high intensity exercise.

    This isn’t us saying you don’t need to work hard in the gym, but more a case of you need to be aware of this and pick your slots.

    Think of it as a bank account. Stress, drinking, lack of sleep, exercising and poor nutrition are cash withdrawals. Down time, sleep, good nutrition and hydration are cash deposits. If you get yourself in debt then you are at a much higher risk of injury. We strongly encourage daily movement of some kind, but you do not have to scrape yourself off the floor after every session.

    After all, isn’t training supposed to make life easier? Feeling energised after a session is a good thing sometimes!

    “You can only train as hard as you recover”- A smart person

    Progressing Too Quickly

    Progression is absolutely key, however, it’s very common for people to look at progression as either weight increased, reps lifted or time taken to complete something. These are all markers of progress, but not the only ones.

    Unfortunately training isn’t linear to the point that you can add 2kg to your squat every single week or shave 5 seconds off your 5k time. If training were this linear then we would have people breaking the 5k world record and deadlifting 4x bodyweight based on 2 years of training.

    Look for progression in improved technique, increasing the difficulty of an exercise or by using an RPE scale (rate of perceived exertion), which is essentially a scale of 1-10. 1 being very easy and 10 being impossible.

    If the weight you lifted/ distance you ran/ split you held on the rower is lower on that scale than it was last week then that is a sign of progression… a PB may be worth chasing next session.

    Poor Exercise Selection

    You need to realise that some people are simply not built for certain exercises. If you have very long femurs (thigh bones) you are going to find it extremely hard to get into a good squat position. Squats are a fantastic exercise, but would you be better off using a single leg exercise to train the musculature trained during a squat? Or reducing the range that you squat to? Yes is the answer...

    Another good example would be if you have poor thoracic (upper back) and hip mobility you will find it very hard to get into a safe deadlift position with the bar on the floor. Unless you want to compete in powerlifting then there is no need to deadlift from the floor. Raising the bar slightly will allow you to get into a much better position and make the exercise much safer (whilst you work on your mobility).

    Your programme doesn’t have to look like a Chinese menu. Pick the most suitable exercises for yourself and get savagely good at them.

    Not Warming Up Properly

    Warming up does not mean the old across the shoulder stretch and the heel to bum quad stretch, this isn’t the 1980’s. Your warm up needs to include mobility for the ankle, hip, t-spine and shoulder. After that we need to activate notoriously lazy musculature such as the abs and glutes and finally wake up the central nervous system (CNS) so it is aware that it is soon going to have some work to do.

    Failing to do so (which most people unfortunately do) results in injury.

    Neglecting Key Elements

    Single leg training, horizontal rowing exercises and direct core training seem to be neglected for the more “sexy” exercises like squats, bench press, chin ups etc. Single leg work, horizontal rowing and core training will help improve posture, reduce imbalances and make you far more resilient.

    Every single session should include some form of all 3.

    Combining Technical Lifts With Fatigue

    Our final tip would be to think twice before attempting technical lifts, such as Olympic lifts, squats, deadlifts etc. with conditioning. Attempting such lifts under fatigue is risky for the strongest and most technically proficient gym goers and to be honest is un-necessary.

    Get the technical strength work out of the way first with plenty of rest, then move onto your conditioning with exercises that require far less technical competency and are self limiting such as battling ropes, ball slams, goblet/ bodyweight squats, bodyweight lunges, bike sprints etc.

    Avoid these 6 common pitfalls within your training programme and you're far more likely to stay injury free.


You Might Also Like

Quick Browse
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?


      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018


      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More
    • Develop power female training

      Top Moves For Developing Power: Health And Fitness Magazine Feature


      Our November feature in Health And Fitness Magazine. This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power. 1. DUMBBELL THRUSTER BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll

      Read More
    • Hydration how much water should I drink

      Water: How much should you drink a day?


      A bit like nutrition, we’ve heard it all before when it comes to the importance of hydration, but it keeps being highlighted for very good reason – hydration is key for all of us (and sometimes it's good to be reminded of this) Hydration plays a pivotal role in both fat loss and muscle gain,

      Read More
    • Health and fitness magazine feature strong in 6 moves

      Strong in 6 moves | Health And Fitness Magazine Feature


      In the first of a new series of workouts from top PT's, trainer Amy Darch offers a time-saving, total-body workout Do you seem to spend hours in the gym and still not see the benefits? You need to take your workout back to basics with a more targeted approach. Enter Amy Darch, trainer at London’s

      Read More
    • Is W10 the right gym for you

      Is W10 the right gym for you?


      We often get asked why W10 is different to other gyms. Our intention is not to blow our own trumpet here or to rubbish other gyms, that’s not how we roll, but we do want to offer a little insight in to what we do. You can decide for yourself if it sounds “different” to

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428