7 Tips for Starting a New Workout Routine Without Getting Injured

Planning to hit the gym or the trails in 2026? You’re in good company — 45% of Americans say they want to exercise more this year, according to a recent survey. An unexpected injury, however, can completely derail those goals, setting you back at square one.

For a safe and sustainable fitness journey, trust the expertise of Brian Hamzavi, MD, at Hammer Orthopaedics and Sports Medicine. Here are our top tips to protect your muscles and joints as you get moving.

1. Start low and go slow

If it’s been a while since your last workout, or if you’re new to exercise, jumping headfirst into a high-intensity routine is a recipe for injury. Even if you feel energized and motivated right now, your muscles and connective tissues need time to adapt to new physical stress.

Ease into your new routine by keeping the intensity and duration at a level that feels manageable. Pay attention to how your body feels over the next 24 hours and reassess before you decide to push harder.

2. Prime your body with dynamic movement

Spend at least 5-10 minutes warming up with dynamic movements like walking lunges, torso twists, and hip circles. These active stretches increase blood flow to your muscles and lubricate your joints, preparing your body for action and preventing the sudden strains that happen when muscles are “cold.”

3. Cool down with static stretches

At the end of your workout, spend a few minutes cooling down with static stretches — poses that you hold for 10-30 seconds at a time, such as hamstring or quad stretches — to maintain flexibility and jumpstart your recovery.

4. Prioritize form over reps

Whether it’s a rounded back while lifting or an awkward stride while running, improper form puts uneven, repetitive stress on your joints, which can lead to injuries like tendonitis and ligament tears.

Focus on mastering the movement before you worry about adding speed or resistance. If you feel your technique start to slip because you’re tired, it’s better to end your session early than risk an injury for the sake of one more mile or rep.

5. Invest in suitable footwear

Wearing the wrong type of shoe for your activity — or a worn-out, ill-fitting pair — can alter your gait, leading to pain in your ankles, knees, and hips. To help maintain proper body mechanics and prevent chronic joint pain, invest in quality footwear that provides the necessary support and shock absorption for your chosen activity.

6. Take time for rest and recovery

You don’t actually get stronger at the gym, you get stronger while you rest. Exercise creates microscopic tears in muscle tissue, and as your body repairs that damage, tissues become thicker and stronger than before.

Building a few rest days into your weekly routine is essential for muscle growth and injury prevention. Skipping this downtime allows small stresses to accumulate and potentially develop into painful overuse injuries.

7. Learn the difference between “good” and “bad” pain

When you start a new exercise routine, it can sometimes be difficult to tell the difference between “feeling the burn” and a potential injury. Normal muscle soreness comes on slowly and fades with a couple days of rest, but sudden, sharp, or stabbing pain is a major red flag, especially in the joints.

If a specific movement causes pain, stop immediately and rest that area of the body. Ignoring your body’s signals can quickly turn a minor injury into a more serious issue.

Ready to crush your New Year’s fitness goals? Schedule a consultation at Hammer Orthopaedics and Sports Medicine, online or by phone, to ensure your muscles and joints are prepared for the active year ahead.