How many strength sessions per week should you do?

For many people, two to three strength sessions per week is a good starting point. You can increase the weights or number of sets over time, but avoid making large changes to several parts of the programme at once.

Why can you get injured even when you manage to complete your exercises?

Muscles often become stronger faster than tendons can adapt. A large increase in weights, sets or sessions over a short period can therefore cause pain even if you complete the exercises.

Which exercises help if you run a lot?

Calf raises may be a useful addition, as they strengthen the calf muscles and stimulate adaptations in the Achilles tendon, which is subjected to large forces during running.

Do you have to do all the injury-prevention exercises?

No. Which ones you prioritise depends on how you train otherwise and which parts of the body are most engaged by your other activity.

Stronger Body – How Strength Training Can Prevent Injuries | Hardworkout Magazine

Key takeaways

- Eccentric strength training, in which the muscle produces force while lengthening, is best documented for protecting the hamstrings at the back of the thigh.

- A 2024 umbrella review found that training programmes including the Nordic hamstring exercise significantly reduce the risk of hamstring injuries.

- Regular strength training makes tendons stiffer, so they stretch less under load and transfer force more efficiently.

- Muscles adapt to training faster than tendons do, so rapid jumps in weight, sets or sessions can cause pain even when the exercises feel manageable.

- Two to three strength sessions per week is a sensible starting point for most people.

Most people train for strength to build muscle, become stronger, or improve their physical fitness. But strength training also has an important injury prevention effect.

Why does strength training reduce injury risk?

Whether you train at a gym, run, or combine different forms of exercise, good strength can affect how much risk you have of getting injured. This applies to both acute muscle injuries and issues that develop gradually over time.

How do stronger muscles protect the joints?

The muscles help stabilize the joints and control our movements. Through strength training, the muscles' ability to generate force and slow down movements increases.

Eccentric strength training, where the muscles generate force while being elongated, can also reduce the risk of certain muscle injuries. This is particularly well documented for the hamstrings, the muscles on the back of the thighs.

A [systematic review of previous research from 2024](https://www.mdpi.com/2227-9032/12/15/1462) showed that training programs with the Nordic hamstring exercise can significantly reduce the risk of hamstring injuries. The effect has been particularly studied in football players and other athletes who perform quick sprints.

Good strength in the thighs and glutes also matters for control over the hips and knees during running, jumping, and landings. Therefore, strength exercises are often included in training programs aimed at reducing the risk of knee injuries, including ligament injuries.

What happens to tendons when you strength train?

Tendons connect muscles to bones and transfer the force generated when muscles contract.

They are primarily made up of collagen, which gives them high tensile strength. Regular strength training can lead to changes in the structure and mechanical properties of tendons.

Among other things, tendons can become stiffer, so they stretch less when muscles generate force. This contributes to more efficient force transfer and increases the tendons' ability to handle large forces. Such adaptations are especially useful in activities with many repetitive movements.

Strength training of the calves and thighs can, for example, better prepare the Achilles tendon and the tendons around the knee to withstand the stresses of running and jumping.

Can strength training improve balance and coordination?

Strength training also affects the interaction between the nervous system and the muscles.

When you train exercises that require good balance, you become better at coordinating muscle activity and controlling the body's movements.

Lunges and single-leg Romanian deadlifts are examples of exercises that challenge both strength and stability. You must control the hip, knee, and ankle while maintaining balance.

This can be useful when walking or running on uneven surfaces, where quick adjustments of the body's position may be necessary to avoid missteps.

In older adults, training programs that combine strength and balance have shown good effects in reducing the number of falls. Stronger legs can also make it easier to rise, climb stairs, and perform other daily activities.

![Proprioception Balance Training Body Control Strength Training Injury Prevention](https://hardworkout.no/wp-content/uploads/2026/10/Balanseovelse-i-moderne-treningsstudio.png)

Which strength exercises reduce injury risk most?

A varied strength program should include exercises that train the major muscle groups, but also take into account which parts of the body are most engaged through other training.

Which exercises you should prioritize therefore depends on both activity level and the types of training you engage in.

- Nordic hamstring: Trains the hamstrings eccentrically and has documented effects in reducing the risk of strains and tears on the back of the thighs.

- Squats: Strengthens thigh and glute muscles and contributes to better control over the hip and knee during heavy lifts.

- Romanian deadlifts: Strengthens hamstrings and glute muscles, with particular emphasis on the hamstrings when the muscles are stretched during the lowering phase.

- Calf raises: Strengthens the calf muscles and stimulates adaptations in the Achilles tendon, which is subjected to large forces during running.

- Copenhagen adduction: Strengthens the muscles on the inside of the thighs and can reduce the risk of groin problems.

- Lunges: Strengthens thigh and glute muscles, while the exercise challenges balance and control over the hip and knee.

You do not need to perform all the exercises. Which ones you should prioritize depends on how you train otherwise. If you run a lot, calf raises may be a useful addition, while Nordic hamstring may be relevant if you engage in activities that involve quick sprints.

How quickly should you increase training volume?

How much you train, and how quickly you increase weights, also affects the risk of overuse injuries.

Muscles often become stronger faster than tendons can adapt. A large increase in weights, number of sets, or training sessions in a short time can therefore lead to pain, even if you manage to complete the exercises.

For many, two to three strength sessions per week will be a good starting point. Over time, you can increase the weights or the number of sets, but avoid making large changes in several parts of the program at the same time.

If you combine strength training with running or other cardio training, you should also consider the total training volume. Heavy leg sessions and demanding running sessions close together can make it harder to achieve adequate recovery.

Regular strength training provides stronger muscles and tendons, while also improving balance and control over movements. With a varied strength program and gradual increase in training volume, you can reduce the risk of injuries and maintain continuity in your training.

![Copenhagen adduction is a variation of the side plank that strengthens the muscles on the inside of the thighs.](https://hardworkout.no/wp-content/uploads/2026/10/Kvinne-utforer-sideplanke-pa-treningsbenk.png)

Sources:

The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review – [MDPI](https://www.mdpi.com/2227-9032/12/15/1462)