Progressive Workout Structure

Common Weightlifting Injuries & How To Avoid Them


In my early years as a wrestler and a boxer, I was told to just lift weights or to just “workout” and that would be enough to get in shape and maintain my athleticism. Well, being young and naive, that’s what I did.  But that outdated concept also carried well after high school and throughout all that time, I suffered through numerous injuries ranging from shoulder impingement to having tendonitis on my elbow and knee. 

I soon realized something needed to change if I wanted to minimize my injuries, continuously enjoy what I love to do (which is getting strong and challenging my limits), and that I can continue to do box well beyond my 50’s. So, the game changer for me was that I underwent a series of movement screenings and strength tests to help me understand my strengths and weaknesses and to narrow down the specifics on what I needed to improve. The results from the screening had provided me with valuable information to better understand where I was and how to change my training in order to build a solid foundation and achieve the results I wanted. This revealed that a progressive workout structure was what I needed.

Assessments are key to minimize injury

Before I get to the concept of progressive workout structure, when we start-out with a new client, we always go through a physical assessment to assess any imbalances like strength, stability, flexibility and neural connection. This feedback provides me great information and helps me zero-in on the best starting point when developing a workout plan. But, regardless how small or big those discrepancies are, we always ensure our clients start-off with a foundational phase when they begin their journey with lifting weights.  

We begin with a foundational phase to ensure that our clients master the most basic movement patterns like a squat, hinge, lunge, push, pull, and carry. We focus on these movements because they are the cornerstone of every exercise you’ll ever do at the gym and carry-over into everything you do outside of the gym. Not only that, we target all those non-glamorous muscles like the traps, rotators, and any other muscle involving stabilizing the joints so that you’re stronger throughout a full range of motion. This way, the workouts will get you much stronger and help you move much more confidently than any youtube or sweat-net app workout will ever do for you.

Once you establish a solid foundation, you’ve built up a body with way more resilience, muscular awareness, and the capability to endure more out of your workouts. From there, we continue to challenge your body’s comfort zone and your limits, with a progressive approach so that you don’t get complacent in your training. So by increasing the demand on your body, overtime, the muscles will seamlessly increase in strength, promote lean muscle growth, and improve your muscular endurance. It’s really that simple, a progressive workout structure is the secret sauce towards building a more resilient body and achieving the results you’re looking for. If you want an example of a progressive workout structure, read this blog here(Break your weightlifting plateau).

Online weight training workout programs 

This is the exact approach we apply in our online workout programs in our level up strength society app. All our workout programs involve building a solid foundation with progressively challenging routines arranged in specific order to help you achieve your strength and fitness goals. 


Go to our website and check out which program will be suitable for your goals.

Purchase your STRENGTH program HERE!