Strength Training for Injury Prevention: What Every Athlete Should Be Doing

Posted by: Reform Physical Therapy in Sports Performance on July 15, 2025

Whether you’re a student athlete, weekend warrior, or someone who just loves to stay active, strength training isn’t just about building muscle—it’s one of the best ways to prevent injuries. At Reform Physical Therapy, we work with athletes of all levels to build smart, sustainable training routines that protect the body while improving performance.

Here’s how strength training plays a major role in keeping you injury-free.

1. Why Strength Training Helps Prevent Injury

When your muscles are strong, they act as a support system for your joints, bones, and connective tissues. Strength training improves:

• Joint stability – especially in knees, shoulders, and ankles
• Muscle balance – reducing compensations and overuse
• Neuromuscular control – helping your brain and body work together to move safely
• Shock absorption – so your body can handle stress during impact or fatigue

Without that foundation, even simple movements—like jumping, cutting, or lifting—can put you at risk.

2. What Happens When You Don’t Strength Train?

A lack of strength in key muscle groups often leads to:

• Sprains and strains
• Tendonitis
• Stress fractures
• ACL tears and other serious joint injuries

Many of the athletes we see at Reform are recovering from issues that could have been prevented with proper muscle conditioning and body mechanics.

3. Not Just Lifting Heavy—It’s Lifting Smart

You don’t need to be a powerlifter to benefit. Injury-prevention-focused strength training is all about form, control, and balance. We often incorporate:

• Bodyweight exercises like lunges, planks, and squats
• Unilateral training to balance both sides of the body
• Core stability work to protect the spine and improve posture
• Progressive resistance using bands, dumbbells, or machines
• Functional movement training specific to your sport or activity

4. The Importance of Movement Screening

Before jumping into any strength program, we recommend a movement screen with a physical therapist. This helps identify:

• Muscle imbalances
• Restricted range of motion
• Poor movement patterns
• Weak links in your kinetic chain

From there, we build a plan tailored to your body’s unique needs and your sport-specific goals.

5. When to Start? Yesterday.

Strength training isn’t just for in-season athletes—it should be part of your off-season and pre-season prep too. The earlier you start training smart, the lower your injury risk.

And if you’re coming off an injury? Strength training under a PT’s supervision is one of the best ways to safely return to sport.

Final Thoughts

Injury prevention starts long before you feel pain. Strength training, when done correctly, is one of the most powerful tools an athlete can have.

Want to know where to begin or how to level up your current plan? At Reform Physical Therapy, we offer one-on-one assessments to help you train stronger, smarter, and safer.

Book your injury prevention screen today!