Preventing gym injuries
By Matheus de Paiva, Exercise coach, BSc Physical Therapy, MSc Rehabilitation Science. Updated 2026-10-03.
A 2026 University of Brasilia study of 730 gym-goers found that 80% had a musculoskeletal injury in the previous year, most often in the shoulder, lower back or knee. Most of these injuries are preventable. Gradual progression, good technique and paying attention to pain are the simplest ways to keep training.
Who this guide is for
- Shoulder pain
- Low back pain
- Knee pain
What the study found
Researchers at the University of Brasilia surveyed 730 people who train with weights across four gyms in the Federal District. About 80% said they had a musculoskeletal injury in the previous 12 months.
The shoulder was the most injured area at 31%, followed by the lower back at 29% and the knee at 15%. These are the joints that carry the most load in common gym exercises like pressing, squatting and deadlifting.
Why these injuries happen
Most gym injuries are not accidents. They usually build up from doing too much too soon, repeating the same movements with poor technique, or training through pain that keeps getting worse.
The shoulder, lower back and knee sit at the top of the list because they take the heaviest loads in the most popular exercises. Small technique problems become big ones when the weight goes up.
How to lower your risk
- Progress gradually. Add a little weight, a few reps or a little time each week, not all at once.
- Learn the basic movements well before loading them heavily. A few sessions with a coach or physiotherapist on squat, hinge, press and row technique pay for themselves.
- Warm up with lighter sets of the same exercise instead of jumping straight to your working weight.
- Use a simple pain rule: mild discomfort that settles within 24 hours is usually fine. Pain that is sharp, grows during the session or is worse the next day is a sign to back off.
- Balance pushing and pulling, and train the muscles around the shoulders, hips and knees, not just the mirror muscles.
- Sleep and rest days are part of training. Tired muscles and joints get injured more easily.
When to check with a health professional
- Pain after a fall, a pop, or a sudden loss of strength
- Swelling that does not go down, or a joint that feels unstable
- Numbness, tingling or weakness spreading into an arm or leg
- Pain that keeps getting worse week after week despite easing off
Common questions
Is it normal to feel sore after the gym?
Mild muscle soreness for a day or two after a harder session is normal, especially when you try something new. Soreness that is severe, lasts more than three days, or limits how you move is a sign you did too much.
Should I stop training if something hurts?
Not necessarily. Reduce the load, the range of motion, or the exercise that aggravates it, and keep moving in ways that feel okay. If pain is sharp or keeps getting worse, get it checked.
Do I need a personal trainer to avoid injury?
No, but learning good technique early helps a lot. A few sessions with a qualified coach or physiotherapist when you start can prevent months of problems later.
Are machines safer than free weights?
Machines guide the movement path, which can help beginners. Free weights build more stability and coordination. Both are safe when the load matches your ability and the technique is sound.
Sources
- Misto Brasil: UnB study finds most gym-goers have suffered injuries (Oct 2026)
- GMPS: UnB study finds 80% have suffered gym injuries (Oct 2026)
These guides are general education and do not replace advice from your doctor or health team. True Pace does not diagnose or treat medical conditions.