Preventing strength training injuries

The idea that we can achieve goals through force of will is a modern mainstay, but to apply this to weightlifting and increasing kilos before nailing proper form can have serious repercussions. Tess says this is a common occurrence. “Don’t go too heavy; it’s tempting to do too much too soon but adding 1-5kg per week (depending on the movement) is more than enough,” she advises. “Practice tempo work – taking three seconds on the eccentric (the muscle-loading movement, eg going down into a squat) and one second on the concentric (returning to the start position) – to give you time to perfect your technique.” In other words, adopt an easy-does-it mindset. Favour long-term habits over quick wins to help you avoid setbacks.

How to safely return to strength training and avoid injury