Aspirus Athletic Trainer Colin Barker is offering practical guidance to help individuals begin new workout routines safely, emphasizing the importance of realistic expectations, proper warm-ups, and understanding the difference between soreness and pain. As more people return to exercise or begin new fitness goals, Barker says many common injuries can be prevented with simple, intentional preparation.
Barker notes that people often jump into new routines too quickly, especially if they haven’t exercised for a long time. According to the Centers for Disease Control and Prevention (CDC), over 8.6 million sports and recreation related injuries occur annually in the United States, many of which are associated with overexertion or improper technique. Barker says setting achievable goals and easing into new movements can significantly reduce risk.
“Setting realistic expectations is one of the most important things you can do when starting a new workout,” said Barker. “Start slow, get used to the movements, and avoid adding too much weight or intensity too quickly.”
Warm-ups and cool-downs, Barker adds, are often overlooked but essential components of injury prevention. He explains that a warm-up should be tailored to the type of workout ahead of time, for example, pairing light cardio with mobility exercises before a lower-body strength session. Cooling down after exercise helps the body transition out of a heightened state and supports recovery.
Barker also encourages individuals to listen closely to their bodies. Soreness that lasts 24 to 48 hours is normal, he says, but pain that interferes with daily activities may signal a need for evaluation by a medical professional.
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