How to Stay Injury Free When Doing Strength Training

In this post I'm going to share simple principles that I've learned over the years and have allowed me to keep training without being injured

By Zander de la Rey
Edited by Tom Amitay

Updated May 22, 2023.

Strength training puts a lot of strain on your body and can easily cause injuries if not done correctly. If you keep training when you're injured, you'll most probable aggravate the injury. So you need to get treatment. Otherwise, you'll end up not being able to train at all. Another option is to make sure you train correctly so you avoid injuries in the first place.

In this post, I'm going to share simple principles that I've learned over the years and have allowed me to keep training without being injured:


  1. Warm-up: Incorporate a good warm-up routine, using only light resistance before heavy resistance exercises.
  2. Stretching: Make use of dynamic stretching exercises before training, then for post-workout flexibility, use static stretching techniques.
  3. Nutrition: Maintain a daily protein intake of about 2g per kg of body weight, ensure that carbohydrates are from healthy complex whole foods rather than simple, refined foods.
  4. Rest and Recovery: 7-8 Hours of sleep per night is sufficient for strength training.
  5. Routine: Work with a split routine workout, training different muscle groups on different days, ensuring each muscle group gets enough recovery each time between sessions.
  6. Water intake: Lean muscle contains up to 75% of water, so ensuring adequate hydration will greatly reduce injury risk.

As I mentioned above, these are elementary principles that I recommend to all of my clients. Following them will help you to reach your potential while staying injury-free.