30/01/2026
New gym routine going well? Here's how to keep it that way 💪
January gym memberships are great. January gym injuries? Not so much.
We're seeing a lot of people who started strong in early January and are now dealing with:
Shoulder pain from too much pressing
Lower back issues from deadlifts with poor form
Knee pain from increasing squat weight too quickly
Enthusiasm is great. Smart progression is better.
Rules for injury-free gym gains:
📈 Increase weight OR reps, not both at once
Only progress one variable per week
⏰ Master form before adding load
Perfect reps at lighter weight > sloppy reps at heavy weight
🔄 Balance your programming
For every push exercise, do a pull exercise
For every quad exercise, do a hamstring exercise
😴 Rest days aren't optional
Muscles grow during recovery, not during training
🎯 Have a actual plan
Random exercises every session = random results (and injuries)
Still figuring out proper form? Dealing with pain from training? We can help.
Movement assessment + exercise programming = training that actually works without breaking you.
📞 (029) 20 797
