Health and Fitness

How To Improve Your Gym Performance Without Damaging Your Joints

You don’t have to sacrifice your health in order to achieve better results at the gym. There are many ways to achieve better performance without putting too much stress on your joints. Try some of these helpful tips and see how you can make your workouts more comfortable and less harmful!

Image credit: Total Shape

Remove Pressure From Wrists

If you experience pain in your wrists when doing certain exercises, try switching to dumbbells. When you use a barbell for bicep curls or any other weight-training exercise, the pressure on your wrist is much greater. This can easily irritate and damage the joint over time if it’s not addressed.

Additionally, you can utilize a different grip when working out to apply less pressure. Learning more about the false grip that gymnasts use might help you alleviate wrist pain. Also, try using wrist wraps to offer some additional support during your workouts.

So, if you’re putting too much strain on your joints, it can lead to joint pain and other problems. Instead of working out for hours on end, try shorter, more intense workouts. This will help you get better results without putting as much pressure on your joints. High-intensity interval training is a great way to get a good workout without overdoing it.

Take Breaks Often

If you begin to feel pain in your joints while working out, it’s a good idea to take a break before continuing. For example, if your elbow or shoulder is bothering you, stop and rest for 10 minutes or so until the pain subsides. You don’t want to continue to put pressure on yourself just because you think you can tough it out. Doing this will only cause further joint damage and make the problem worse over time. Listen closely to what your body is telling you so that you know when enough is enough. For example, if you are experiencing knee pain while running, it’s probably time to stop and walk the rest of the way home.

Utilize Lower Weights

If you’re someone who typically uses heavier weights, try utilizing lower weights for a change. This will help take some of the pressure off of your joints while still allowing you to get a great workout in. Sometimes people don’t realize how much weight they’re putting on their joints until they start to experience pain or discomfort. Experiment with different weights until you find what feels comfortable for you and your body. Lower weights can help you improve your form and your range of motion because you’re not struggling to lift something too heavy. 

Use Joint-Friendly Exercises

Certain exercises are much better for your joints than others. If you are starting to experience joint pain, consider switching up your routine to include more joint-friendly exercises. For example, swimming is a great workout for your whole body that is very gentle on your joints.

Additionally, there are many different types of yoga and other stretching exercises that can help improve your flexibility and range of motion without putting too much pressure on your joints. Experiment with different exercises until you find the ones that work best for you and your body. Make sure to focus on quality over quantity when it comes to your workouts. Just because you’re not working out for hours on end doesn’t mean you’re not getting a good workout in. 

Use Supplements and A Balanced Diet To Support Joint Health

Supplements like fish oil or glucosamine chondroitin can help support joint health and reduce inflammation. These are great options if you’re experiencing joint pain or discomfort in your joints from working out.

You can also talk to your doctor about other supplements that might help relieve joint pain and improve overall joint health. Some great supplements include turmeric, vitamin D, and omega-3 fatty acids


Lastly, make sure you’re eating a healthy diet to support your joints. This includes getting plenty of fruits and vegetables as well as lean proteins like chicken or fish. You can also take a multivitamin for additional joint support.

So if you are experiencing joint pain due to working out regularly, consider trying some of these tips so that you can continue toning your body without damaging your joints any further.​

Working out is one of the best things we can do for our health and overall well-being, but it does come with some risks – especially when it comes to our joints. Fortunately, there are plenty of ways to minimize the risk of joint damage and still get an effective workout. By following these tips, you’ll be able to work out without putting too much pressure on your joints.​

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