While the many benefits of strength-training far outweigh the disadvantages, you need to take certain precautions when lifting weights to avoid nerve damage and other injuries. Over-training, lifting too heavy of weights, and using improper form are a few ways that nerve damage can occur through strength-training. Focusing on technique and learning proper form will help largely in avoiding damage to your nerves.
Nerve Damage
Nerve damage, or a pinched nerve, occurs when a nerve is compressed by its surrounding tissue. Bone, cartilage, muscle, and tendons are all able to apply compression. Strength-training provides an optimal environment for compression to happen. While rest is typically all you need for a pinched nerve to heal, nerve damage can sometimes become permanent if the nerve is pinched repetitively for too long.
Proper Form
Lifting with improper form can lead not only to nerve damage, but sprains, strains, dislocation, and other injuries as well. It is important to begin training with proper form so your body does not develop bad habits over time. If you are new to strength-training, consider working with a personal trainer or physical therapist to determine correct technique for the exercises you will be performing. Do not lift weights that are too heavy, which will most likely cause your form to suffer.
Overuse
Avoid overusing your muscles, which can lead to nerve damage, by following a routine. Your muscles need enough time to recover between strength-training sessions. Aim for one to two days per week of strength-training if you are a beginner. As you get stronger and learn the proper form, you can then progress to two to three days a week, and perhaps eventually to four or more. Fill the rest of your time with cardiovascular training.
Flexibility
If you are strength-training, flexibility should be as equally important as the time you spend lifting weights. Without a flexible body, you have a lessened range of motion, an increased risk for injury, and decrease in athletic performance. MayoClinic.com suggests stretching your major muscle groups after you exercise, so your muscles are already warm, and holding each stretch for 30 seconds.
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