Skipping your warm-up:
Working cold, stiff muscles can lead to sprains and tears. A dynamic warm-up can decrease your risk for injury.
Using sloppy form:
Proper form is the single most important factor in injury prevention. Stand straight, look forward, keep your abs tight, and keep your knees over your second toe.
Stressing your shoulders:
Doing too many exercises in which your elbows are pulled behind your body can overstretch the connective tissue in the front of the joints.
Don’t allow your elbows to extend more than two inches behind your body.
Neglecting opposing muscle groups:
Strength imbalances can make you more prone to injury. For every exercise that works the front of your body, be sure to do an exercise that targets the rear.
Practice a three-step progression. First, learn to do a move using only your body weight. When you can do 15 reps with proper form, add weight . Second, stick to one set with light weights for two weeks or until you feel comfortable with the move. And finally, when you can complete nearly all of your reps with proper form, add another set or more weight (increase weight by roughly 10 percent each time).
Taking your time when your beginning a new routine is the best way to avoid injury.
Slow and steady wins the race!