A lot of people blame compound lifts such as squats, deadlifts, or overhead presses when they get injured. They tweak their back and say, "Squats are bad for my spine." Or they strain their shoulder and decide, "Pressing is dangerous."
The problem? It’s not the exercise. It’s how they got there.
Most injuries in the gym don’t happen because a movement is inherently dangerous. They happen because people don’t follow a proper loading progression. They jump into weights their body isn’t ready for, skip steps in building strength, or add too much too fast. Then, when things go sideways, they blame the exercise instead of the way they approached it.
And no, adding 10 “corrective exercises” into your warm-up isn’t going to fix this.
If you want to lift heavy without wrecking your body, you need to build up your muscles, tendons, and ligaments gradually. Strength isn’t just about how much weight you can lift—it’s about how much weight your body is prepared to lift.
Here’s how to do that:
Beginners (and even experienced lifters returning after time off) should start with weights that leave plenty in the tank. We’re talking 3, 4, or even 5 reps in reserve (RIR) per set. This means if you could grind out 10 reps, you stop at 5-7. It might feel “too easy,” but that’s the point—you’re giving your body time to adapt instead of rushing into loads it’s not ready for.
One of the biggest mistakes lifters make is increasing weight too fast. If you bench 135 this week, you don’t need to jump to 185 next week. A safe and effective progression is adding 5-10% more weight each week (or even every other week). This gives your muscles and connective tissue time to adapt without unnecessary strain.
Testing your one-rep max too often is a great way to beat up your joints. Instead, spend most of your training in the 5-12 rep range, focusing on controlled, high-quality reps. Strength is built through volume, not just max effort lifts.
No amount of mobility drills or corrective exercises will fix bad form under heavy load. If your squat looks like a mess with 135 lbs, adding weight isn’t going to help—it’s going to hurt you. Take time to learn proper bracing, bar path, and movement mechanics before adding serious weight. If you’re not sure where to start, get a coach to teach you.
A lot of injuries come from people muscling through lifts without actually controlling them. If you’re just yanking a deadlift off the floor without feeling your hamstrings and glutes engage, you’re setting yourself up for a bad time. Slow down, focus on tension, and make sure you feel the right muscles working.
Instead of throwing a bunch of “corrective exercises” into your routine, target specific weaknesses that affect your lifts. Struggling with knee cave in squats? Strengthen your glutes. Can’t keep a solid brace in a deadlift? Work on core stability. These fixes should be directly tied to your lifting mechanics, not random band exercises that make your warm-up take 30 minutes.
If you keep getting hurt, stop blaming the exercises and start fixing your approach. Start light, progress smart, and prioritize technique.
If you’re not sure where to start, working with a coach can make all the difference. At Hardbat Athletics in Newark, Delaware, we help busy adults train safely and effectively so they can get stronger without unnecessary setbacks. Schedule a No-Sweat Intro with one of our coaches, and we’ll get you on the right path.
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