The gym may be a place where you go to tone your body and get into a shape but if you’re not careful, it can also be a place of great pain and suffering. Yes I am familiar with the saying “No Pain, no Gain”, but the pain I’m talking about here is brought on by serious injury, that could have long lasting effects on your body. Here are five simple steps that’ll help you avoid causing that sort of unnecessary pain to your body.

1) Leave your ego at home
Watching the big dude near you bench 300 pounds should be motivating and not a direct challenge to your manliness. He’s been working out for a long time and knows what he’s doing. You may not be as experienced or as strong as him so please do not compare yourself to anyone in the gym – especially veterans.

2) Learn the right form
I’ve seen guys jerk their bodies in all sorts of weird ways in order to lift heavy weights. Not only is this horrific movement detrimental to your body but it’s not helping muscle development one bit as the strain falls on all the undesired parts. Take a lesser weight but learn the perfect form.

3) Make sure you warm up and stretch before every workout
Most people ignore a warm up and go straight for the weight rack either out of time constraints or out of pure laziness. Whatever the reason be, NEVER avoid a warm up as it helps your body prepare itself for the wear and tear to come. Even a 15 minute jog on the treadmill followed by some basic stretches will suffice.

4) Avoid over training
Excitement and enthusiasm is always welcome at the gym but you should make sure never to over train. Over exerting your body will only have negative effects in the long run. Make sure you take adequate rest in-between training days as your body grows, not at the gym but while it’s resting.

5) Don't feel shy
Asking people for help doesn’t make you weak or stupid. If you’re new to the gym and don’t understand something, or are lifting heavy weights and need a spotter do not feel shy to take help from the coach or other members.