If you've been training consistently for the past month or so, you've probably noticed you're getting stronger. That's great! But February is also when a lot of people start dealing with injuries.
Why? Because people get excited, push harder, and forget that recovery matters just as much as the workouts themselves. A strained muscle or sore joint can set you back weeks, so it's worth taking a few simple steps to avoid getting hurt in the first place.
Here's what actually works.
Warm Up Properly
Skipping your warm-up to save time is a bad trade-off. Cold muscles and stiff joints are way more likely to get injured.
What to do:
- 5-10 minutes of light cardio (treadmill, bike, whatever you prefer)
- Some dynamic stretches (leg swings, arm circles, high knees)
- A few light sets before you go heavy
That's it. Takes 10 minutes and makes a real difference.
Form Matters More Than Weight
Lifting heavy with bad form is how people get hurt. If you can't do a rep properly, the weight's too heavy.
What to do:
- Control the movement through the full range
- If your form breaks down, drop the weight
- Film yourself occasionally or ask someone to check your technique
- Get a session with a trainer if you're not sure
Good form builds muscle. Bad form builds injuries.
Rest Days Aren't Optional
Your muscles grow when you rest, not when you train. If you're going hard every single day, you're asking for problems.
What to do:
- Take 1-2 full rest days per week
- Don't train the same muscles on back-to-back days
- If you're exhausted, take an extra day off
You won't lose progress from resting. You will lose progress from getting injured.
Don't Increase Too Fast
Jumping up in weight or volume too quickly is one of the easiest ways to get hurt. Your muscles adapt faster than your tendons and ligaments, so even if you feel ready, your body might not be.
What to do:
- Don't increase weight or volume by more than 10% per week
- Build up gradually
- Be patient
Slow progress beats no progress.
Know the Difference Between Discomfort and Pain
Muscle fatigue is normal. Sharp pain is not.
Discomfort: Burning, tiredness, "the pump"
Pain: Sharp, shooting, aching, or anything that limits your movement
What to do:
- If it hurts (not just feels hard), stop
- Don't try to push through pain
- Deal with small issues before they become big ones
Use the Right Equipment
Worn-out shoes or using machines incorrectly can cause problems you didn't need to have.
What to do:
- Replace running shoes every 300-500 miles
- Wear flat shoes for lifting (not running shoes)
- If you don't know how to use something, ask
Recovery Basics
Training is only half of it. Recovery is where the actual progress happens.
Sleep: 7-9 hours. This is when your body repairs itself.
Eat enough: You need protein and carbs to recover properly.
Stay hydrated: Dehydration slows everything down.
Stretch or foam roll: 10-15 minutes after your workout helps.
Active recovery: Light walks or easy movement on rest days keeps things loose without adding stress.
Accelerate Your Recovery with Oxygen Therapy
Recovery isn't just about rest - it's about giving your body the tools it needs to repair faster. That's why we've introduced hyperbaric oxygen chamber sessions at KGN.
Oxygen therapy helps reduce inflammation, speed up muscle recovery, and improve overall healing - perfect if you're training hard or recovering from an injury.
Available to book from 12th February. DM us or ask at the desk to learn more and book your session.
Bottom Line
You don't need to be overly cautious—just smart. Train hard, but give your body what it needs to recover and stay healthy.
If you want help with your form or programming, our trainers can help!
