Train through a full range of motion
Please do not load up more weight than you can handle for the full range and then bang out pitiful partial reps. As a general rule, if you can’t handle it at full range you shouldn’t be handling it. If you have poor mobility, this is something that you need to address first and foremost. This applies to most people. Training through a full range will circulate blood around the joint, stimulate the joint fully and will improve joint health. We’re starting to see this gaining popularity with people like Ben Patrick leading the charge.
People ask me, because I squat pretty low, “Aren’t you worried about your knees?”. The truth is I had knee problems 6 years ago before I started training and haven’t had any for quite some time. While Jiujitsu or an occasional run seems to aggravate one of them, this usually follows a period of lack of strength training and usually goes away once I resume.

Train muscles that are easily injured
Shoulder, neck, lower back, groin. You get injured because your body is not prepared for what you’ve put it through. Muscles in the neck lower back and groin are commonly injured and many people don’t train these. Training the lower back and groin through a full range will go a long way to making you more robust.


Avoid ego lifting
Do not rapidly increase the weight the weight you’re working with. Don’t spontaneously decide to try your friends workout and go 10/10 effort. Slow and steady gains are key. Increase the weight by 2.5% each week and not more unless it feels REALLY easy. Train hard, but also chill. Unless you’re competing in a powerlifting tournament you are not in a race.
Train around pain
If you feel pain, you can still train. But do not train through the pain. Train right up to the range of motion that causes the pain and keep the joint moving. Immobility is your enemy.
Go barefoot
Strengthen your feet by going barefoot more, or get some barefoot shoes. Strong feet and ankles are the foundation of the lower body. They are the first point of contact with the ground and play a significant role in force absorption. Allow your feet and ankles to express their full potential. If your ankles are weak and you wear shoes that support (restrict) them then that force gets transferred up to your knees and hips to compensate. Your body is designed to work as one, restricting one joint will lead to additional stress on the others. If your feet are weak, your risk of lower body injury is high.
