Injury prevention isn’t just about what you do during your workouts—it’s also about what you don’t do. Bad habits, even small ones, can add up over time and increase your risk of injury. The good news? By making a few changes, you can significantly reduce your chances of getting hurt and keep progressing in your fitness journey.
Here are 5 bad habits you need to stop NOW to prevent injury—and to ensure you’re building strength safely and effectively:
1. Skipping Your Warm-Up
We’ve all been guilty of skipping the warm-up to “save time” or not warming up properly before getting into the workout. But this habit is a major risk factor for injury. Warming up helps increase blood flow to your muscles, improve mobility, and prepare your body for the demands of exercise. Always spend 5-10 minutes warming up with dynamic stretches or light cardio to get your body ready for action.
2. Ignoring Proper Form
It can be tempting to push through a set with improper form, especially if you’re trying to lift heavier or finish faster. However, poor form can lead to a strain, muscle imbalances, and stress on your ligaments and tendons—all of which increase your injury risk. Focus on proper form for every exercise, even if it means using lighter weights or slowing down. Your body will thank you in the long run!
3. Not Allowing Enough Rest Between Workouts
We all love to feel productive, but overtraining is one of the most common ways to get injured. Your muscles, joints, and nervous system need time to recover after intense exercise. Without proper rest, you’re setting yourself up for fatigue, poor performance, and a higher risk of strain or sprain. Make sure you’re incorporating at least 1-2 rest days per week (or active recovery days) to allow your body to rebuild and recover.
4. Neglecting Mobility Work
Flexibility and mobility are often overlooked, especially if you’re focused on strength or cardio. However, lack of mobility can lead to tight muscles, restricted movement, and improper movement patterns—all of which make you more vulnerable to injury. Incorporate regular mobility work, such as stretching, foam rolling, or yoga, into your routine to improve joint health and muscle elasticity.
5. Lifting Too Much Too Soon
It’s natural to want to increase the weight or intensity as you get stronger, but jumping ahead too quickly can put a serious strain on your muscles and joints. Progression should always be gradual. Increase your weights, reps, or intensity in small increments and pay attention to how your body feels. If you feel discomfort (not to be confused with muscle fatigue), it’s a sign to back off and reassess your form or intensity.
Bonus Habit: Ignoring Pain
Pain is your body’s way of signalling that something isn’t right. If you feel sharp or persistent pain during a workout, it’s important to stop immediately and assess what might be going wrong. Pushing through pain (especially joint or ligament pain) can lead to serious injuries down the road. Listen to your body and always err on the side of caution.
The good news is that you can avoid these common mistakes and still make great progress. Consistency, form, and recovery are your best friends when it comes to preventing injury and building strength safely.
Stay safe, stay strong, and keep crushing those goals!
Coach Dave
