5 Common Weightlifting Injuries and How to Prevent Them

Stay strong, not sidelined.

Whether you're a powerlifter chasing PRs or a gym enthusiast lifting for health, one thing is certain—injuries are the fastest way to derail your progress. The good news? Most weightlifting injuries are preventable with the right knowledge, prep, and movement habits.

Here are five of the most common injuries we see in lifters, and how to stay one step ahead of them.

1. Shoulder Impingement

Common Culprits: Overhead pressing, bench pressing, poor posture

What It Feels Like: Pinching or aching at the front of the shoulder, especially during pressing movements

Why It Happens: Shoulder impingement often comes from poor scapular control and tightness in the chest and upper traps. When the rotator cuff doesn’t have space to move, tissues get pinched during lifts.

Prevention Tips:

• Warm up with scapular mobility exercises (e.g., wall slides, banded pull-aparts)

• Strengthen the rotator cuff (e.g., external rotations, YTWs)

• Avoid excessive forward shoulder posture during the day

  
  

2. Lower Back Strain

Common Culprits: Deadlifts, squats, poor bracing

What It Feels Like: Sharp or dull pain in the lumbar spine, sometimes with stiffness or spasms

Why It Happens: Faulty technique, poor core activation, or lifting too heavy with compromised form leads to excessive stress on the lumbar spine.

Prevention Tips:

• Master your bracing technique (360° abdominal pressure, not just “sucking in”)

• Incorporate glute and hamstring strengthening to take load off the back

• Don’t max out with poor form—film your lifts and get feedback

  
  

3. Knee Pain (Patellofemoral Syndrome or Tendinopathy)

Common Culprits: Squats, lunges, high volume leg training

What It Feels Like: Pain around or under the kneecap, especially when bending deeply or going downstairs

Why It Happens: Knee tracking issues, tight quads, or weak glutes can cause abnormal stress on the patella. Overuse without proper recovery is also a major factor.

Prevention Tips:

• Strengthen the glutes and lateral hip muscles (e.g., clamshells, monster walks)

• Focus on knee tracking over toes during squats and lunges

• Vary training volume and include recovery-focused sessions

  
  

4. Elbow Tendinopathy (Lifter’s Elbow)

Common Culprits: Heavy pressing, curls, grip-intensive lifts

What It Feels Like: Achy or burning pain on the inside or outside of the elbow

Why It Happens: Repetitive strain and overload of the forearm tendons, often due to tight grip, poor wrist mobility, or excessive volume without rest.

Prevention Tips:

• Add forearm and grip mobility work

• Use proper wrist positioning during pressing/curling

• Incorporate eccentric loading to build tendon tolerance (e.g., slow-lowering curls)

  
  

5. Hip Flexor Strain or Tightness

Common Culprits: Squats, deadlifts, sitting too much outside the gym

What It Feels Like: Tightness or pulling sensation at the front of the hip, possibly painful when extending the leg

Why It Happens: Too much sitting combined with high-volume lifting creates shortened, overworked hip flexors with poor glute coordination.

Prevention Tips:

• Mobilize the hips daily (e.g., couch stretch, hip CARs)

• Activate glutes before heavy lifts (e.g., glute bridges, banded walks)

• Avoid excessive anterior pelvic tilt during squats/deadlifts

  
  

Final Thoughts:

Being a strong lifter isn’t just about the weight on the bar—it’s about staying healthy and consistent. If you find yourself battling nagging pain or stalled progress, it might be time to get assessed by a physical therapist who understands lifting.

Your gains are only as good as your ability to keep training. Train smart, lift long.

Have questions or want to learn more about any of these common injuries? Contact us today to work with a PT who speaks fluent barbell.