How to Lift Weights Without Losing Circulation in the Hands

A few factors can contribute to feeling like you are losing circulation in your hands or to having your hands go numb when you are lifting weights. Although it is possible that an underlying health issue could be responsible, it is more likely that a nerve in the hand is being compressed. This is called nerve entrapment, or peripheral neuropathy, and it can make weightlifting uncomfortable and sometimes impossible. By taking some preventive measures and making a few adjustments when lifting weights, you can enjoy your strength training without experiencing the feeling of numbness in your hands.

Instructions

    • 1
      Weightlifting gloves can reduce the risk of getting calluses and blisters.

      Protect your hands. Invest in a pair of weightlifting gloves and wear them every time you strength train. Weightlifting gloves are typically padded and made of a material that allows you to hold dumbbells and bars more securely. By wearing weightlifting gloves, you are placing a type of cushioned barrier between your hands and the heft of the weight you are lifting. This should protect your blood vessels and nerves from weighty compression that could lead to poor circulation.

    • 2
      Grip your weight with the same non-crushing grip you use to hold an ice-cream cone.

      Adjust your grip. You want to maintain a strong, secure grip on the weight you are lifting, but you do not want to squeeze the bar or dumbbells. Gripping your weight too tightly can cause unnecessary tension. Periodically wiggle your fingers to insure you are not gripping your weight too firmly.

    • 3
      Consider wrapping your wrists for additional stability.

      Check your form and lower your weight. It is important to keep your wrists stable and straight when lifting. Unless you are specifically working your forearms, make sure you are using your muscles to lift the weight and not the bend of your wrists. Lessening wrist movement reduces your risk of nerve dysfunction. If you are unable to maintain good form when strength training, reduce the amount of weight you are lifting.

    • 4
      By training with a variety of equipment, you can keep your workouts fresh and your nerves safe.

      Add variety to your training. When you engage in repetitive activities and use your hands and fingers in the same manner over an extended period of time, you could experience a resulting nerve injury in your hands. Mix up your workouts by using a variety of equipment, like machines, medicine balls and kettle bells.