The Basics of Strength Training - Injury Prevention Through Strength Work
Strength training is an essential part of overall health and wellbeing.
Injuries are not limited to athletes. Everyday life places demands on the body – from carrying shopping bags and lifting children to climbing stairs or gardening. Strength training is one of the most effective ways to reduce the risk of these everyday injuries. As an Osteopath, I often encourage people to see strength training not just as exercise, but as an investment in long-term resilience.
Why Everyday Injuries Happen
Many common injuries occur because the body is not strong enough to cope with sudden or repetitive demands. Strains, sprains, and back pain often result from muscle imbalances, weak stabilising muscles, or poor movement control. Ageing, sedentary lifestyles, and even prolonged sitting can further reduce muscle strength and joint support (Booth et al., 2011).
How Strength Training Prevents Injuries
Strength training works by gradually increasing the body’s ability to handle load. This improves:
Joint stability – stronger muscles support and protect the joints.
Movement control – better coordination reduces awkward or unsafe movements.
Bone and tendon health – resistance training increases bone density and improves tendon strength (Howe et al., 2011).
Balance and confidence – stronger muscles reduce the risk of slips, trips, and falls, particularly in older adults (Sherrington et al., 2017).
Real-World Examples
Lifting a heavy box becomes safer when leg and core muscles are trained.
Climbing stairs feels easier with strong glutes and thighs.
Reaching overhead or carrying loads places less strain on the back when shoulder and trunk muscles are conditioned.
Even simple bodyweight exercises such as squats, lunges, bridges, or press ups can make everyday activities easier and safer.
Conclusion
Strength training is not just for fitness enthusiasts – it is a practical way to protect the body from everyday injuries. By building strength, improving stability, and supporting joint health, it prepares the body to meet the demands of daily life with greater ease and confidence.
References
Booth FW, Roberts CK, Laye MJ. (2011). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211.
Howe TE, et al. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews, (7), CD000333.
Sherrington C, et al. (2017). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, (1), CD012424.
