Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your knees form a straight line with your upper body.

Lower back down to complete one rep. Next level: Hold one leg straight out and off the floor, and do the move on the other leg.

Switch legs and repeat. Stand holding a light dumbbell vertically with both hands. With your legs wide apart, bend into a dead lift, bum out and back slightly arched. As you straighten, swing the dumbbell overhead.

Lower to the starting position for one rep. Next level: Use a heavier dumbbell. Stand holding a dumbbell with both hands. Start with the dumbbell by your left outer hip, then rotate to swing it up and above your right shoulder. Keep your arms straight and follow the weight with your eyes.

Repeat on the other side for one rep. Next level : Use a heavier dumbbell. Lie face down, palms just outside your armpits.

Extend your elbows to raise your body, then lower down to a few centimetres off the floor for one rep. If this is too hard, place your palms on a step to elevate your upper body. Next level: Try it with your feet resting on a stability ball.

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How Strength Training Can Help Reduce Sports Injuries. Strength Training Prevents Muscle Imbalances When practicing for a specific sport, you tend to work the muscles that are most commonly used in that activity.

Strength Training Improves Body Alignment When your body is properly aligned, it can easily engage in intense physical activity without ill effect. General Strength Training Guidelines The specific guidelines for strength training depend on your personal fitness goals as well as the sport you play.

In order to achieve the desired affects of strength training when it comes to injury prevention and pain management, strength training needs to be targeted. Moreover, it needs to specific, done regularly, and done properly.

These elements of strength and resistance training are essential if your goal is to prevent injuries and increase your performance level. Someone who is trained in spotting weaknesses and determining where those weaknesses are stemming from is the only way to properly do strengthening exercise to prevent injuries.

A physical therapist and an athletic trainer are the best equipped to do this. You could probably get away with doing basic strengthening exercises. Related Content Injury Prevention Being Injury-Free Means Strength Training Can You Predict An Injury?

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One of the biggest benefits of strength training is its ability to reduce sports injuries. When practicing for a specific sport, you tend to work the muscles that are most commonly used in that activity.

This leaves your other muscles vulnerable to weakness that can increase your risk of injury. Cross-training is the best way to prevent this type of specific muscle weakness.

Muscle imbalances develop when a certain muscle group becomes much stronger than its opposing group. For example, if your hamstrings become very strong, your quadriceps may be too weak in comparison. Not only does this cause the weaker muscles to fatigue more quickly , but the intense contractions of the stronger muscle group could actually damage the weaker muscles.

Muscle imbalance may lead to strained muscles or torn ligaments. Strength training ensures that your lesser-used muscles remain strong enough to work well with their opposing muscle group.

A balanced strength training program will focus on all muscle groups to alleviate any imbalance. When your body is properly aligned, it can easily engage in intense physical activity without ill effect.

However, if your muscles, tendons, ligaments or bones become misaligned with respect to one another, they can no longer work together seamlessly. Strength training involves fluid movements that promote excellent body alignment, significantly reducing your injury risk.

The specific guidelines for strength training depend on your personal fitness goals as well as the sport you play. It will also help in reducing the risk of serious injury and improve your capability for daily activities so that you can walk, run and play easier.

Not to mention, prolong your life and enjoyment of life. There are an abundance of reasons that people of all ages should be incorporating some kind of strength training into their exercise routine, and avoiding injury is a significant one not least because injury in turn leads to immobility.

As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture. The longer you stick with your resistance training, the stronger your bones become as they build up density. Weight training is known to strengthen ligaments, tendons, tendon to bone, ligament to bone junction, joint cartilage and connective tissue sheaths within muscle.

What does this all add up to? Much stronger joints! During dynamic movements, your ligaments become more flexible and better at absorbing the shock applied to them.

Resistance training helps strengthen muscles and tendons while increasing the flexibility of the ligaments, decreasing the risk of one becoming strained or torn.

Stronger muscles and tendons help hold your body in proper alignment and protect your bones and joints when moving or under impact. Once you progress to using heavier weights, the basic safety points above still apply.

Extra safety measures toremember include:. This page has been produced in consultation with and approved by:. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.

Exercise can reduce some of the symptoms of arthritis, and improve joint mobility and strength. Asthma triggered by exercise can be prevented with medication and by preparing for exercise and physical activity. Australian rules football is a physical contact sport that often results in injuries from tackling, kicking, running and constant competition for the ball.

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Skip to main content. Keeping active. Home Keeping active. Resistance training — preventing injury. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Resistance training for beginners Warming up before resistance training Safety tips for resistance training Safety when using heavier weights in resistance training Where to get help.

Warming up before resistance training Before doing your strength training exercises, you need to warm up for about five minutes.