Strength training is one of the most powerful tools for preventing injuries. Research consistently shows that properly designed strength programs reduce injury risk across all ages and activity levels. Whether you're an athlete, weekend warrior, or someone wanting to stay healthy and active, strength training should be part of your routine. At M.O. Therapy in Markham, we help patients develop effective strength programs for injury prevention.
Why Strength Training Prevents Injuries
The Science
Research Shows:
- Strength training can reduce sports injuries by up to 68%
- Reduces overuse injuries by 50%
- More effective than stretching alone for prevention
- Benefits accumulate over time
How It Works
Stronger Muscles:
- Absorb more force
- Protect joints
- Reduce tissue overload
- Improve movement control
Stronger Tendons:
- Better load tolerance
- Improved resilience
- Faster recovery
- Reduced tendinopathy risk
Better Movement:
- Improved coordination
- Enhanced stability
- Proper movement patterns
- Reduced compensations
Key Principles
Progressive Overload
What It Means:
- Gradually increase challenge over time
- Start where you are
- Progress systematically
- Avoid sudden jumps
How to Apply:
- Increase weight gradually
- Add repetitions
- Reduce rest periods
- Progress exercise difficulty
Specificity
Train for Your Needs:
- Sports-specific movements
- Address your weak areas
- Target injury-prone regions
- Match your activity demands
Consistency
Regular Practice:
- 2-3 sessions per week minimum
- Consistent over months and years
- Prevention is ongoing
- Benefits compound over time
Essential Exercises
Lower Body
Squats:
- Builds leg and hip strength
- Improves knee stability
- Functional movement pattern
- Many variations available
Deadlifts/Hip Hinges:
- Strengthens posterior chain
- Protects lower back
- Essential movement pattern
- RDL for beginners
Single-Leg Exercises:
- Addresses asymmetries
- Improves balance
- Sport-specific applications
- Lunges, step-ups, single-leg deadlifts
Calf Raises:
- Achilles tendon health
- Ankle stability
- Jumping power
- Both straight and bent knee
Upper Body
Push-Ups/Chest Press:
- Shoulder stability
- Chest strength
- Core engagement
- Multiple variations
Rows:
- Postural muscles
- Shoulder blade control
- Upper back strength
- Essential for desk workers
Shoulder Work:
- Rotator cuff exercises
- Overhead pressing (when appropriate)
- Scapular stability
- Lateral and front raises
Core
Planks:
- Spine stability
- Anti-extension strength
- Full body engagement
- Progress time or difficulty
Dead Bugs:
- Core coordination
- Spine protection
- Low back friendly
- Anti-extension training
Pallof Press:
- Anti-rotation strength
- Core stability
- Functional application
- Sport-specific carryover
Sport-Specific Prevention
Running
Focus Areas:
- Hip and glute strength
- Calf and Achilles conditioning
- Core stability
- Single-leg strength
Key Exercises:
- Single-leg calf raises
- Hip bridges and thrusts
- Lunges
- Nordic hamstring curls
Team Sports (Soccer, Basketball, etc.)
Focus Areas:
- Knee stability
- Landing mechanics
- Lateral strength
- Core power
Key Exercises:
- Squats and lunges
- Single-leg balance work
- Lateral exercises
- Plyometric progression
Throwing Sports
Focus Areas:
- Rotator cuff strength
- Scapular stability
- Core rotation control
- Hip mobility and strength
Key Exercises:
- External rotation exercises
- Rows and pull-aparts
- Pallof press variations
- Hip strengthening
Golf and Tennis
Focus Areas:
- Rotational core strength
- Hip and shoulder mobility
- Forearm and grip
- Balance and stability
Key Exercises:
- Medicine ball rotations
- Cable/band rotations
- Lunges with rotation
- Core anti-rotation
Age-Specific Considerations
Youth Athletes
Focus:
- Movement quality over load
- Fun and engagement
- Build foundation
- Age-appropriate exercises
Approach:
- Body weight first
- Learn proper form
- Progress gradually
- Variety important
Adult Athletes
Focus:
- Specific to sport demands
- Address weaknesses
- Maintain/build strength
- Recovery considerations
Approach:
- Structured programming
- Progressive overload
- Periodization
- Balance with sport training
Older Adults
Focus:
- Functional strength
- Fall prevention
- Bone health
- Maintaining independence
Approach:
- Start conservatively
- Focus on major movements
- Balance training included
- Consistency over intensity
Sample Prevention Program
Beginner (2x per week)
Workout A:
- Goblet squats: 3x12
- Push-ups (or modified): 3x10
- Rows: 3x12
- Dead bugs: 3x10 each
- Calf raises: 2x15
Workout B:
- Romanian deadlift: 3x10
- Step-ups: 3x10 each
- Shoulder press: 3x10
- Plank: 3x30 sec
- Single-leg balance: 2x30 sec each
Intermediate (3x per week)
Day 1 (Lower):
- Squats: 4x8
- Romanian deadlift: 3x10
- Lunges: 3x10 each
- Calf raises: 3x12
Day 2 (Upper):
- Bench/push-ups: 4x8
- Rows: 4x10
- Shoulder press: 3x10
- Rotator cuff work: 2x15
Day 3 (Full Body):
- Single-leg deadlift: 3x8 each
- Step-ups: 3x10 each
- Push-ups: 3x12
- Pallof press: 3x10 each
Program Design Tips
Starting Out
Guidelines:
- Begin with 2 sessions per week
- Master form before adding weight
- Full body approach works well
- 2-3 sets per exercise initially
Progression
How to Advance:
- Add weight when reps are easy
- Progress from bilateral to single-leg
- Increase complexity gradually
- Add training days if needed
Recovery
Between Sessions:
- 48 hours between similar muscle groups
- Sleep and nutrition matter
- Listen to your body
- Reduce volume before competition
Common Mistakes
What to Avoid
Program Issues:
- Too much too soon
- Ignoring weak areas
- Only training "mirror muscles"
- Inconsistent effort
Form Issues:
- Poor technique
- Excessive weight
- Rushing through exercises
- Not matching range of motion to ability
When Strength Isn't Enough
Complementary Approaches
Also Important:
- Flexibility/mobility work
- Proper warm-up
- Sport technique
- Adequate recovery
- Proper nutrition
Professional Guidance
Helpful When:
- Returning from injury
- Addressing specific weaknesses
- Designing sport-specific programs
- Ensuring proper form
Treatment at M.O. Therapy
Our Services
Assessment:
- Movement screening
- Strength testing
- Weakness identification
- Program design
Rehabilitation:
- Injury-specific strengthening
- Return-to-sport programs
- Progressive loading
- Performance optimization
Frequently Asked Questions
How often should I strength train for injury prevention? A minimum of 2 sessions per week is recommended. Research shows significant injury prevention benefits at this frequency.
Can strength training cause injuries? When done properly with appropriate progression, strength training actually reduces overall injury risk. Poor form or excessive progression can cause problems.
Should I strength train if I'm already injured? Often yes, with modifications. Training around an injury and addressing weaknesses that contributed to injury are important. Consult a professional for guidance.
Is strength training safe for older adults? Yes, and it's particularly important for injury prevention, bone health, and fall prevention in older adults.
Build Your Prevention Program
Strength training is your best defense against injury. Start where you are, progress gradually, and stay consistent.
For personalized injury prevention programs, contact M.O. Therapy in Markham.
Contact Us:
- Call (905) 201-5827
- Book online
- Direct billing available
Invest in prevention today for a healthier, more active tomorrow.