Boost Performance with these 6 Smart Training Techniques

On Feb 23, 2026

The Importance of Injury Prevention in Fitness

As January shifts into February, many enthusiastic gym-goers start to experience the effects of overexertion and ill-prepared workout routines. Ash James, a director at the Chartered Society of Physiotherapy (CSP), highlights an increase in injuries that often occur during this period, particularly due to unrealistic goals and rushed training plans. Injuries such as strains and sprains commonly occur as a result.

Understanding the Common Causes of Exercise-Related Injuries

A study conducted by the Journal of Strength and Conditioning Research analyzed data from over 15,000 resistance training-related injuries treated in US hospital emergency departments from 2013 to 2022. Their findings revealed that injuries were commonly caused by dropped equipment, falls, failed lifts, being struck by weights, and uncontrolled pressing movements.

Preventing Injuries in Fitness Routines

According to Adam Taylor, a professor in anatomy at Lancaster University, introducing a new fitness regimen doesn’t have to lead to physiotherapy treatment. Whether you’ve gotten this far injury-free or are just starting out and want to avoid any missteps, there are strategies you can employ to prevent injuries. These include being careful when lifting, assessing your progression carefully, cross-training, wearing the right shoes, and getting enough vitamin D and magnesium in your diet.

The Dangers of Overhead Pressing and Poor Lifting Techniques

It’s important to be mindful of common injury sites when working out. Shoulders, for instance, are often susceptible to injury due to overhead pressing and lifting heavy weights with poor technique. A 2023 study found that shoulder joint issues accounted for 19 per cent of all fitness injuries in the past year. Taylor advises practicing proper techniques with just your body weight first and gradually adding small amounts of weight as your strength improves to reduce the risk of injury. For more on this, check out this guide on how lifting weights for just three seconds a day can make you stronger.

The Importance of Progression in Workout Routines

When it comes to increasing the intensity of your workouts, try not to exceed a rate of 10 per cent per week. Taylor suggests that even this might be excessive. He recommends a more gradual increase of around 3-5 per cent per week. Too rapid an increase in activity, whether in terms of reps, weight, distance, or speed, can lead to overuse injuries. So, it’s important to only increase one element at a time and to avoid trying to push your limits in all areas simultaneously.

Reducing Injury Risk Through Cross-Training

Another effective strategy to mitigate injury risk is to engage in a variety of exercises. Research from Harvard University demonstrates that a mix of exercises can increase longevity, possibly due to the different physiological benefits each activity offers when combined. However, this variety also helps reduce the risk of overuse or repetitive injuries, as it ensures different joints and muscle groups are worked, avoiding the stress of repetitive loading on the same body parts. Don’t forget to factor in rest days for repair and rebuilding of tissues.

The Role of Proper Footwear in Preventing Fitness Injuries

Wearing the right shoes for your activity is crucial in avoiding injuries like stress fractures. Stephen Kearns, a consultant orthopaedic surgeon specialising in foot and ankle surgery, warns that a rapid increase in physical activity coupled with inappropriate footwear significantly increases the risk of stress fractures. Running shoes, for example, are designed specifically for forward movement and aren’t meant to support sideways or lateral movement. If you’re into cross-training or hiking, you’ll need shoes with a thicker, stiffer sole that offers more lateral support.

The Importance of Diet in Injury Prevention

Increasing your workout intensity without addressing nutritional needs can lead to problems. Studies have shown that low levels of vitamin D can increase the risk of stress fractures and musculoskeletal injuries. Kearns advises taking a vitamin D supplement during winter months to counteract the lack of sunlight. Magnesium is another crucial nutrient for muscle function. The NHS recommends daily magnesium intake of 300mg for men and 270mg for women, and a daily Vitamin D supplement of 10mcg during autumn and winter.

Exercise Caution When Participating in Social Media Fitness Challenges

Social media fitness challenges can seem enticing, but it’s important to proceed with caution. Going from zero to performing a large number of repetitions of a particular exercise without proper preparation or technique can lead to injury. If you’re considering a fitness challenge, try to nail down the correct technique under the guidance of a personal trainer before attempting to do it repetitively with poor technique.