How To Prevent Gym Calluses
When you’ve been putting in the hours in the gym lifting weights, you should hopefully see some visible progress in the form of bigger muscles. Unfortunately, they can come with some less-wanted visible effects — calluses.
They’re mostly harmless, but for some they’re an eyesore. If you’d prefer to keep your hands as smooth as possible, here’s how you can prevent them.
- What Are Calluses?
- How Do Calluses Occur in the Gym
- Can You Get Rid of Calluses?
- How Can You Treat Calluses?
- How Can I Prevent Calluses?
- Stan Browney's Advice on Calluses
What Are Calluses?
Calluses are thick layers of hardened skin that develop when the skin tries to protect itself against repeated friction.
How Do Calluses Occur in the Gym?
Friction is unavoidable when you’re working out. With constant gripping of weights, interchanging grips, and using rough or worn-out equipment, calluses are bound to happen.
Can You Get Rid of Calluses?
In short, yes. But it isn’t an ideal solution, as you’d need to give up lifting if you wanted to completely rid yourself of calluses.
The more realistic approach is to treat your calluses to make them more manageable, reducing their hardness while continuing with your gym work.
How Can You Treat Calluses?
There are several ways to treat calluses. It’s all about finding what works best for you. From exfoliating to moisturizing, here are a few methods to give your hands some relief.
Exfoliation
Simply soak your hands in warm water to soften the callused areas. Then, use a pumice stone to gently rub the skin and gradually remove the hardened layers.
Moisturizing
Carry a high-quality hand cream with you and apply it regularly to keep your hands hydrated and prevent calluses from getting even harder.
Professional care
If your calluses become difficult to treat, ask for some advice from your GP. They can refer you to a specialist who can treat calluses and offer advice on keeping your hands in top shape.
How Can I Prevent Calluses?
Preventing calluses is easier than dealing with them after they form. Here are some effective precautions you can take:
Lifting straps
Lifting straps provide extra grip and reduce friction by wrapping around equipment, allowing your arms to take on more of the weight than your hands.
Gym gloves
Gym gloves provide cushioning and protection against rough surfaces. They’re a great addition to your gym bag.
Avoid over-gripping
A firm grip is crucial, but over-gripping can cause extra friction and lead to calluses. If you struggle with grip strength, consider lowering the weight or using lifting straps.
Using chalk
Chalk absorbs moisture and improves grip, reducing the need to over-grip. It’s a helpful tool for hitting PBs while protecting your hands. If you dislike the dry sensation, keep some moisturizer on hand for post-workout relief.
Stan Browney’s Advice on Calluses
If there’s any advice you should definitely consider, it would have to be from fitness YouTuber Stan Browney. He knows a thing or two about calluses, having completed a 24-hour pull-up challenge that left him with shredded hands. Here’s what he has to say about them.
How calluses can benefit your training
“I actually don’t treat my calluses, and in a way they benefit me. For calisthenics, it’s a good thing to have them as it saves you a lot of pain from torn skin and can actually help your performance. I've accepted them from the start and I’m even happy that I have them.”
Prepping for the pull-up challenge
“During my 24-hour pull-up challenge I had to take matters into my own hands as my calluses weren’t used to that insane number of pull-ups. To make sure I could complete the challenge, I used grip pads and taped my hands as the calluses were starting to tear.”
“One thing you can do if your hands or calluses are really hurting is to let them rest and recover, but unfortunately, I didn’t have that luxury during the challenge!”
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Take Home Message
Calluses are part and parcel of the gym experience. While mostly harmless, they can be a little irritating and unsightly. Fortunately, with the right precautions and treatments, you can continue towards your lifting goals without sacrificing smooth hands.
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