- Warm-up properly. I don’t mean jumping on a treadmill for 10 mins. You need to take each muscle group through range of motion exercises, as well as going through a range of lighter weights when building up to your lifts. For example, if my working weight for squats is 70kg I do 10 body-weight squats first, then 8 with just the bar, then build up in increments of 5 or 10kg reducing the reps each time until I reach my working weight. So I do a whole body warm-up made up of dynamic stretches at the start of each workout – this takes 10 mins – then I warm-up each exercise before performing my sets at working weight.
- Work on your mobility, every day preferably, but at least every day that you workout. This is invaluable to keep your body functioning properly.
- Stretch & foamroll after each workout. This helps minimise delayed onset muscle soreness (DOMS) and helps recovery.
- Incorporate rest days. I take two rest days every week, but you need to find what’s optimal for yourself.
- Listen to your body. If a lift is giving you trouble on a any particular day just do something else, and do some extra mobility work on the area that’s causing problems.
- Get a good physio, and do what they tell you.
- Find a good program that suits your level of ability. I can highly recommend Get Glutes by Kellie Davis & Bret Contreras (affiliate link on the right of this article).
- Enjoy what you are doing!