Getting injured isn’t any fun.

You can’t train…

You lose strength.

Then, when you’ve healed, you have to 
ease your way back into training and spend
weeks or months just getting back to where
you were before!

What a waste of time!

Is there a better way?

Well, yeah

Don’t get injured in the first place!


Here are 3 ways to prevent injury…


1. Listen To Your Body

If you have an ache, pain or some discomfort that just
won’t go away…

Something you know isn’t right…

Don’t train through it.

Fix it.

Training though it will only make it worse, and
over time - probably lead to INJURY.

So seek help - professional help.

Figure out what’s causing the ache/pain/discomfort
and fix it before you end up on the surgeons 

I know plenty of people that have been there, done that - no fun. Trust me. 

2. Don’t Neglect Proper Warm-Up and Cool-Down

A lot you hardcore fitness guys are so raring to get your workout in, you slap on two 45s on the bench press and start repping out. That’s a recipe for disaster!

You’ve just gone from 0-100 real quick, and our body’s are just not designed to take on that type of intensity that fast.

My general rule of thumb is general warm-up (some type of cardio), specific warm up (gradually increasing resistance), and then getting into your actually work sets. Finishing with specific flexibility exercises at the end of your workout session.

It may seem like a chore, but if you want your body to work at peak condition all the time, easing into your workouts in this fashion is the way to go. 

3. Make Adjustments and Get Back to Basics

I see so many people that follow their workout routine blindly, without regard for how their body is responding to it. This is usually because they copied and pasted a program off the internet or they have a trainer that did the same thing for them.

Following programs in this fashion are virtually guaranteed to injure them.

It’s good to have structure, but you should be constantly monitoring how your body responds to your workout and make micro-adjustments all the time.

I also see people doing these complex exercises where they are doing twisting, bending, and doing back flips with dumbbells in hand!  Don’t be a dumbbell, focus on the basics. My basics are the primal movement patterns:

  1. Squat
  2. Bend ( example: deadlifts)
  3. Push (example: chest press)
  4. Pull (example: bent-over row)
  5. Rotation

These exercises may seem boring, but I guarantee you, you will get more results and are more likely to stay injury free by having these movements as the foundation of your program. You can make these movements interesting by adjusting the tempo, range of motion, prioprioception, and different rep/set schemes. 

In closing, the main thing is to be smart as to how you approach your workouts. “Balls to the wall” and complex, weird exercise are not the best way to stay injury-free and maximize your potential. 

If you need assistance, I’m here to help you get started. Just contact me at the signature below. Until next time - ENVISION, BELIEVE, EXECUTE and SUCCEED

To your health!

DMP Fitness

Your Goals + Our Design = Get You Fit 

Darryl Perrilloux

Owner/Master Trainer
Mobile: 832-385-4853