Strength Training for Performance and Injury Prevention
Strength training gets a lot of attention in sports programmes, fitness articles, and across social media—and for good reason. When programmed well, it has huge benefits for injury prevention, movement efficiency, and overall performance.
Yet despite its value, strength training is often underused or poorly programmed, especially in sport-specific settings. For many athletes, it’s not the most exciting part of their routine—but it could be the most important. This article will outline a few key principles to help you use strength training to take your performance to the next level.
What Is Strength Training?
At its core, strength training is simple:
When you lift a weight that challenges a muscle, that muscle gets stronger.
Repeated exposure to progressively heavier loads triggers adaptation, which results in:
- Increased muscle strength and size
- Better movement coordination
- Improved neuromuscular efficiency
- Greater power output
Strength training also enhances the communication between brain and muscle, helping you recruit more motor units (muscle fibres). This is critical for improving performance in any sport.
But understanding this isn’t enough—you need a plan. Let’s look at how to start building one.
Where to Begin
If you’re new to strength training—or returning after rehab or time off—start with lighter weights and higher repetitions. A good starting structure:
- 3 to 5 sets of 25 repetitions
- Use a manageable weight for each exercise
- Adjust weights per exercise if needed
- Finish feeling slightly fatigued, not exhausted or sore the next day
Why High Reps?
High repetitions help build:
- Motor control
- Joint stability
- Efficient movement patterns
- Overall muscle and tendon health
This method is especially useful for:
- Beginners
- Those transitioning from rehab to prehab
- Athletes rebuilding foundational strength
Once you’re confident in your form and capacity, gradually increase the weight to stimulate continued progress.
Progressing to the Next Level
As you build confidence and consistency, you may want to take your strength training further. This is where specificity matters.
Hypertrophy vs. Strength
- High reps (10–20 reps) = More muscle growth (hypertrophy)
- Low reps (3–8 reps) with heavier weights = Increased neuromuscular efficiency and power output without large increases in muscle size
If you want to build strength without adding bulk—common for many endurance athletes—opt for lower reps with heavier weights.
✅ A common protocol:
3 to 5 sets of 5–8 reps at ~85% of your 1-rep max
(Your 1-rep max = the heaviest weight you can lift for one repetition)
Start Safely
Before going heavy:
- Begin at 65–75% of your 1-rep max
- Focus on perfecting your form
- Increase load gradually
This strategy is ideal for athletes who want strength gains without the fatigue of high-volume training—particularly runners, cyclists, and other endurance athletes who already perform thousands of repetitions each week.
By lifting heavy for fewer reps, you create neurological demand without adding excessive training volume or unwanted muscle mass.
Final Thoughts
Strength training is a powerful tool that can improve athletic performance, reduce injury risk, and build physical resilience. However, specificity matters. Tailor your programme to your sport, your goals, and your current fitness level.
Before ramping up intensity:
- Focus on form
- Work methodically
- Seek guidance from a qualified coach or trainer when needed
The Strength Series includes foundational exercises I regularly use with clients—use it as a guide as you begin or refine your strength journey.
Start light, build consistency, train smart—and strength will follow.