Top Tips for Staying Injury-Free During Workouts

I cannot stress this enough… Warming up is one of the simplest yet most effective ways to prevent injuries. It preps your muscles, joints, and heart for exercise, reducing the risk of strains and pulls.

What to do: Spend 5–10 minutes on light cardio like cycling, jogging, or even a brisk walk. Follow this with dynamic stretches that mimic the movements you’ll be doing in your workout.

Example: For those who have been in one of our strength classes like our Bootcamps, a warm up includes the use of bodyweight squats, lunges, or push-ups to activate your muscles and improve your range of motion.

Bad form is a fast track to injury. It’s so important to make sure you’re moving correctly, especially when lifting weights or using gym equipment.

Common Injuries:

• Back pain: Often caused by improper technique in exercises like deadlifts or squats.
• Shoulder strain: Can happen with overhead presses if the weight is too heavy or your alignment is off.

Prevention Tips:

• Listen to your expert instructors at Revive. They’ll guide you through the proper technique, whether you’re in a class or working out solo. Learn how to use all of our exercise equipment safely from the cable machine to the battle ropes.
• Start with lighter weights to master the movement before progressing.

Tip from Mick, one of our instructors:
“Don’t rush through your reps. Focus on controlled, smooth movements—it’s not about how fast you go, but how well you do it.”

Your core and stabilising muscles play a big role in keeping your body aligned and reducing stress on your joints. Neglecting them can leave you vulnerable to injury. I saw this countless times throughout my years of being a physio! So many injuries could have been prevented if the stabilisers were stronger. Particularly joints like ankles and knees and of course backs!

What to do: Incorporate exercises like planks, bridges, and Pilates to build core strength. Reformer Pilates classes at Revive are particularly great for improving your core, balance and stability.

Example: A stronger core helps prevent lower back injuries, while improved stability can reduce the risk of twisting your ankle during running or jumping exercises.

Misusing gym equipment is a common cause of injuries. Adjusting the machines to your body and understanding how they work can make all the difference.

Common Injuries:

• Wrist strain: Often caused by gripping weights incorrectly or poor alignment on machines.
• Knee pain: Can result from improper positioning during leg presses or squats.

Prevention Tips:

• Ask one of our instructors to show you how to set up and use the equipment.
• Make small adjustments to ensure the machine fits your height and range of motion.

This is a biggie. Your body is amazing at telling you when something isn’t quite right—you just have to listen.

What to do:

• Learn to recognise the difference between discomfort from effort (which is normal) and sharp, unusual pain (which isn’t).
• Modify or stop exercises that don’t feel right, and speak to an instructor if you’re unsure.
• Ensure you are drinking plenty of water before, during and after exercising to stay hydrated.

Example: During HIIT classes, if jumping exercises feel harsh on your knees, swap them for low-impact options like step-ups or bodyweight squats. Starting to feel a little light-headed? Sit out, have a drink and carefully consider how you are truly feeling and whether it is safe for you to continue. The NHS state you are more at risk of injury if you are dehydrated.

Tip: Ensure you have water during your workout and aim to drink at least 2L of water per day.

Rest days aren’t lazy days—they’re essential. Overtraining can lead to fatigue, muscle imbalances, and overuse injuries. Taking time off allows your muscles to repair and grow stronger.

What to do:

• Schedule at least one or two rest days per week.
• Use active recovery techniques like stretching, foam rolling, or a gentle Pilates

For even deeper recovery, why not book a sports massage at Revive? It’s a fantastic way to relieve tension, improve circulation, and keep your body performing at its best. Check out our Sports Therapy page to learn more.

Tip: If you’re curious about the importance of rest days, take a peek at our blog on Why Rest Days Are Crucial for Fitness and Recovery. It’s packed with tips to help you make the most of your downtime.

One of the best ways to stay safe in the gym is to work with a knowledgeable instructor. They can help you create a workout plan tailored to your goals and ensure you’re using proper form every step of the way.

At Revive:

• Our classes are led by experienced instructors who are always happy to offer tips and adjustments.
• Whether you’re in a Bootcamp, Reformer Pilates, or Hyrox class, we structure sessions to minimise injury risk while maximising results.
• New to the gym environment? We will help you get the ropes of all the equipment we have available ensuring you feel comfortable using it to exercise with – preventing injury from the start of your fitness journey.

Injuries can be a setback, but with these tips, you can avoid them and enjoy your workouts with confidence. Remember, fitness is a journey—not a sprint—and staying injury-free is key to making long-term progress.

If you ever need guidance, support, or even just a friendly chat about your fitness goals, the Revive team is here to help. Book a class, pop by for a sports massage, or chat with one of our instructors to keep your body moving safely and effectively.

Here’s to injury-free workouts and smashing your goals!