Most issues are load and recovery
Strength training is generally safe with good technique and progression. Most problems come from programming mistakes, too-fast load increases, or ignoring early warning signs.
DOMS is not an injury
Delayed soreness is common and usually self-limiting. Sharp pain, swelling, and loss of function suggest something else.
Prevention
- gradual progression
- technique
- recovery
- protein
- sleep
- consistent activity
BALANS in practice
Manage volume early—chronic issues are often accumulated overload, not one bad rep.