How to Prevent Injuries Exercising But Still Push Yourself

We’ve all heard the saying ‘no pain, no gain.’

There’s no doubt that pushing yourself beyond your limits when you’re working out can yield a range of positive results such as building muscle, improving overall performance and developing mental toughness.

But, going too far past your boundaries too quickly can cause painful injuries which halt your progress like nothing else.

In this blog, we’re going to teach you how to get those fitness results you want while staying in one piece.


Food might not be the first thing you think about pushing yourself at the gym. However, feelings of fatigue and overdoing it can often be symptomatic of inadequate nutrition. Whether it’s bingeing on sugary snacks or simply not getting the right amount of nutrients from your core food groups, your body requires a certain level of nutrition to perform consistently at the highest levels. This is the reason why professional athletes and sports people plan their diet meticulously. Individuals who are trying to lose weight might think that ‘exercise more, eat less’ is a good motto but research tells us that this isn’t true.

A healthy metabolism is the result of regular exercise and a well-balanced diet. Focusing on the quality of the food you consume in conjunction with the nutritional demands your exercise regime can help you better achieve your health and fitness goals.


Most people who workout regularly like to think that they’re killing it in the gym but not as many people are exercising as effectively as they think they are.

Whether it’s overextending during a lunge or overdoing it on the treadmill, not adhering to proven techniques can not only yield poorer results but also lead to injury. With so many exercise techniques and workout machines, available to gym-goers, it can often be quite difficult to perform exercises correctly. Hiring a fitness professional such as personal trainer who can help advise you on how to exercise in the correct manner (e.g. the correct number of reps, how to use exercise equipment correctly) is the safest way to avoid injury.

In general, your range of motion can be a good indicator as to whether you have been working out effectively or whether you’ve taken things too far beyond your own personal limits. Carefully monitor any tightness in your body or muscles before, during or after exercising and if you experience sharp pain or tightness, ease up and consider taking a break from that particular area. If the strain or injury clears up relatively quickly then it probably suggests that your technique is incorrect or alternatively that your workout is too intense.


You’re dominating on the yoga mat but now you’ve decided you’d like to have a go at weight lifting too. It’s great that you’re willing to try new things, but go easy.

Throwing yourself into a new exercise routine and pushing yourself to the limit straight away can often lead to injury. You need to give your body time to adjust and build up new muscle gradually before pushing it to the limit. When picking a new workout, look to gradually increase your volume – this means that you should gradually increase reps, duration, or weight rather than going to straight to the most intense.

Remember, achieving long-term health and fitness is a marathon, not a sprint!


‘I can do this, I can do this’. Usually, when we workout we can push ourselves past our limits and try to achieve better results than we did the month before – this, after all, is the reason we started working out in the first place. However, if you’re suddenly finding that you can’t find that extra energy despite having the right mindset needed to go that step further then it could be a sign that your body isn’t coping with the strain.

It’s important to let your body recover properly so looking at your energy levels and overall body fatigue can be a great way to ensure your body is getting the well-earned rest it deserves.


Avoiding injuries when you’re training in the gym comes down to knowledge, listening to your body and understanding when it’s time to take a break. Enlisting the expertise of a personal trainer is a great way to help you exercise properly and understand what your body is telling you before it’s too late. When you’re pushing yourself this becomes even more important because there’s a fine line between going further and going too far. So, our motto is ‘push yourself but know your limits’. Use it wisely and you’ll be well on the way to achieving the body you want!

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