Shoulder pain is a common injury that gym-goers experience. Various factors, such as poor form, overuse, or lack of warm-up, can cause it. If you want to avoid shoulder pain injuries at the gym, there are certain things you should avoid doing. Here are some tips to help you eliminate shoulder pain injuries at the gym:


Experts from Peoria Pain Control Clinic state that overtraining is one of the most common causes of shoulder pain. It occurs when you train your shoulders too much without giving them enough time to rest and recover. This can lead to inflammation, tendinitis, or a rotator cuff tear. To avoid overtraining, give your shoulders enough time to rest between workouts. You should also avoid doing too many shoulder exercises in one movement and instead spread them out over the week.

Heavy Weights

When you lift weights that are too heavy, you put too much stress on your shoulders, which can lead to injury. Using heavy weights can also lead to shoulder pain. To avoid this, start with lighter weights and gradually increase the weight as you get stronger. You should also avoid lifting weights that are too heavy to control, as this can also lead to injury.


Stretching is essential for preventing injury, but overstretching can also lead to shoulder pain. When you overstretch your shoulders, you put too much strain on the muscles and tendons, leading to inflammation and injury. To avoid this, stretch properly before and after your workouts, and don’t push yourself too hard.

Overhead Presses

Overhead presses are a joint exercise that can lead to shoulder pain. When you perform overhead presses, you put a lot of stress on your shoulders, especially the rotator cuff muscles.

To avoid this, ensure you perform overhead presses with proper form and don’t use weights that are too heavy for you. You can also try alternatives to overhead presses, such as lateral or front raises.

Lack of Warm-Up

Warming up is crucial for preventing shoulder injuries. When you warm up, you increase blood flow to your muscles and prepare them for exercise. This can help prevent injuries and improve your performance. To warm up correctly, you should start with light cardio, such as jogging or cycling, and then perform dynamic stretches for your shoulders.

Poor Posture

When you have poor posture, your shoulders are not in the proper position, which can stress your muscles and tendons. Poor posture can also lead to shoulder pain. To avoid this, make sure you maintain good posture throughout your workouts. This means keeping your shoulders back and down and not hunching over.

Recovery is just as important as training when preventing shoulder injuries. You increase your risk of injury when you don’t give your shoulders enough time to recover between workouts. To avoid this, give your shoulders enough time to rest and recover between workouts. This may mean taking a day off between workouts or reducing the intensity of your activities.