Injury Prevention Guide

A proper warm-up elevates body temperature, increases joint lubrication, and activates the neuromuscular system. Skipping it is the most common cause of preventable injuries.

• 2 min – General cardio: jumping jacks, light jog, rowing. Raise core temperature
• 2 min – Dynamic mobility: leg swings (front/side), arm circles, hip circles
• 1 min – Activation: glute bridges, band pull-aparts, or bear crawls
• 2–3 min – Movement-specific warm-up: 2 sets of the first exercise at 40–60% working weight
• Never skip the specific warm-up sets — they groove the movement pattern and reveal tightness
• If something feels "off" in warm-ups, reduce weight and address it before loading up

Most gym injuries are preventable. These are the most frequent and how to sidestep each one.

• Lower Back Strain – Caused by rounding during deadlifts/squats. Fix: brace core, hinge from hips, film yourself
• Shoulder Impingement – Overhead pressing with poor mechanics. Fix: strengthen rear delts and rotator cuff; don't flare elbows excessively
• Knee Pain – Poor squat/lunge tracking. Fix: knees should track over toes; strengthen glutes and VMO
• Bicep Tendinitis – Ego curling, poor barbell row form. Fix: reduce weight, focus on full range of motion
• Wrist Pain – Improper grip on bench press or OHP. Fix: neutral or slight wrist extension; wrist wraps as needed
• IT Band Syndrome – Overuse from running without hip strengthening. Fix: hip abductor work, foam roll, increase mileage slowly

Poor form on compound lifts is an injury waiting to happen. Master these cues before loading the bar.

• Squat: feet shoulder-width, toes slightly out, brace hard, chest up, depth below parallel, knees tracking toes
• Deadlift: bar over mid-foot, hip-hinge to grip, neutral spine, lat tension before lifting, push the floor away
• Bench Press: retract and depress shoulder blades, slight arch, bar to lower chest, elbows 45–75° from torso
• Overhead Press: grip just outside shoulders, engage core, bar moves in a straight line by moving head back slightly
• Barbell Row: hinge 45°, retract scapula before pulling, bar to lower chest, no jerking
• Film every set from the side when learning — form breakdown is almost invisible from the front

A deload is a planned period of reduced training volume or intensity. It allows accumulated fatigue to dissipate without losing fitness.

• What: reduce sets by 40–50% and/or weight by 20%. Keep exercises the same
• When: every 4–8 weeks for most people; when performance starts declining; after any 12-week training block
• How (Volume Deload): cut sets from 4 to 2, keep the same weight and rep ranges
• How (Intensity Deload): cut weights to 60–70% of normal, keep full volume
• Signs you need a deload now: joint pain, loss of motivation, declining lifts for 2+ weeks, poor sleep
• Deloads are not wasted time — elite athletes deload regularly and emerge stronger

Some issues resolve with rest and self-care. Others require professional assessment. Knowing the difference protects your long-term training.

• Sharp, sudden pain during a lift — stop immediately, do not push through
• Pain that doesn't improve after 2 weeks of rest and reduced activity
• Joint swelling, significant bruising, or loss of range of motion
• Neurological symptoms: numbness, tingling, or weakness radiating down a limb
• Pain that wakes you at night or is worse in the morning
• Any chest pain during exercise — seek emergency care immediately
• A good physio will give you exercises to do, not just tell you to rest