Is Strength Training a Great Way to Prevent Injury?
Key findings: 60-second read
- Strength training reduces injury risk by 30-70% - well-structured strength programs are associated with significantly lower rates of hamstring strains, groin injuries, and overall injury occurrence in team sports.
- Strength training improves performance - consistent evidence shows improvements in sprint speed, jump height, muscular strength, and endurance across multiple team sports.
- 17 high-quality studies reviewed - the review included randomised controlled trials across soccer, volleyball, handball, football, and rugby, with 13 of 17 rated as 'Good' quality.
- Combined benefits are possible - six studies reported concurrent improvements in both injury-related and performance-related outcomes, suggesting strength training can deliver dual benefits.
- Nordic Hamstring Exercise reduces hamstring injury risk by up to 51% - specific eccentric strengthening exercises have been shown to be particularly effective for injury prevention.
If you play sport at any level, you know that staying on the field is half the battle. Injuries are not just painful; they cost you time, progress, and directly affect your life outside of sport.
A scoping research review published in Sport Sciences for Health (Weerasinghe et al., 2026) examined the evidence on strength training for injury prevention and performance enhancement in team sports. The researchers reviewed 17 randomised controlled trials involving athletes from soccer, volleyball, football, handball, and rugby. The findings are interesting for anyone involved in sports - participants, coaches, and support staff alike.
"Well-structured strength training programs are associated with meaningful reductions in injury risk and concurrent improvements in sport-relevant physical performance across team-sport athletes."
On this page
Why strength training matters for team sports
Muscular strength is not just about looking strong. It is about being able to generate force to sprint, jump, change direction, and absorb contact. Research consistently shows that strength training reduces injury risk by 30-70% compared to doing no strength work. There is also a clear dose-response relationship - the more strength training you do, the lower your potential risk of injury.
For those who exercise, the benefits of strength training extend beyond injury prevention. Improved maximal strength, explosive power, and rate of force development have all been shown to positively impact performance. Whether it is sprinting past a defender, jumping for a header, or making a tackle, strength matters.
The evidence
"Incorporating strength training into training programs reduces the risk of acute and overuse sports injuries by approximately 30-70% compared with controls, with a clear dose-response relationship."
Injury prevention: reducing hamstring and groin injuries
The review found strong evidence that specific strength training interventions can significantly reduce injury rates. Some of the most notable findings include:
- Hamstring injuries: A study of amateur soccer players found that incorporating the Nordic Hamstring Exercise reduced hamstring injury rates.
- Groin injuries: An adductor-strengthening program in male football players resulted in a significant decrease in groin injury risk.
- Overall injuries: In-season strength training for female soccer players reduced non-contact injuries.
"Nordic Hamstring Exercise has been found to be effective in preventing hamstring injuries, with a reduction of up to 51%."
Performance enhancement: faster, stronger, more explosive
Strength training is not just about preventing injuries - it may also make athletes perform better at their sport. The review found consistent evidence that strength training improves key performance metrics:
- Jump height: Explosive strength training in volleyball players improved countermovement jump height. High-velocity strength training in soccer players improved vertical jump height.
- Sprint speed: Periodised strength training in rugby players improved 10m sprint performance. High-velocity strength training in soccer players improved 5m sprint times.
- Muscular strength: Eight weeks of elastic band training in volleyball players significantly improved one-repetition maximum strength.
What this means
"Strength training positively influences key performance determinants, such as sprinting capacity and neuromuscular power, supporting the inclusion of strength training within conditioning programs."
Combined benefits: injury reduction AND better performance
One of the most encouraging findings from the review is that strength training can deliver both injury prevention and performance enhancement simultaneously. Six of the 17 studies reported concurrent improvements in both areas.
For example, a 12-week maximal strength program in male soccer players resulted in significant improvements in vertical jump, change-of-direction ability, sprint speed, and quadriceps-hamstring balance, alongside a significantly lower injury burden and relative injury risk. Another study using low-load lower-extremity strength training reported complete elimination of injury incidence and burden alongside significant improvements in jump performance, sprint speed, and lower-limb muscle balance.
How strength training works: the mechanisms
Strength training influences injury-related and performance-relevant factors through several mechanisms:
- Improved muscle strength and joint stability: Stronger muscles provide better support to joints, reducing the risk of strain and overuse injuries.
- Enhanced neuromuscular control: Strength training improves the coordination between your nervous system and muscles, allowing for more efficient movement patterns.
- Increased muscle-tendon stiffness: This improves the efficiency of force transfer during explosive movements like sprinting and jumping.
- Faster motor-unit recruitment: High-load strength training helps your nervous system recruit muscle fibres more quickly, supporting rapid force production.
- Improved muscle balance: Strengthening the muscles around a joint (like the quadriceps and hamstrings) reduces the risk of imbalances that can lead to injury.
"Strength training may influence biomechanical alignment, muscle balance, and sport-relevant function, contributing to both injury reduction and performance enhancement."
Practical takeaways for players and coaches
Based on this research, here are some practical recommendations:
1. Make strength training a priority. The evidence is clear: strength training reduces injury risk and improves performance. It should not be an afterthought.
2. Include eccentric strengthening. The Nordic Hamstring Exercise has strong evidence for reducing hamstring injuries. Incorporate it into your regular training.
3. Consider adductor strengthening. Groin injuries are common in team sports, and adductor-strengthening programs have been shown to reduce injury risk.
4. Periodise your training. Different phases of the season may require different training emphases. Work with a qualified coach or trainer to plan your strength work throughout the year.
5. Do not neglect performance goals. Strength training is not just about avoiding injury. It can also make you faster, stronger, and more explosive. Choose exercises and programs that address both goals.
6. Be consistent. The benefits of strength training are dose-dependent - the more you do, the more you benefit. Consistency is key.
From my clinical experience
As a physiotherapist, I think it's important to give context to this research.
While strength training clearly has value for reducing injury risk, I must point out that true injury prevention requires more than just strength work alone. After all, there are plenty of incredibly strong athletes that still hurt themselves.
True injury prevention reuqires us to take a step back and explore how everything is functioning all at once, mixed in with a healthy dose of good luck.
You can be brutally strong, but if you lack full range of motion a) at the area, b) above the area, c) below the area, or d) anywhere else that influences that area, then you could just compensate your way to an eventual issue. Similarly, if your posture is off, or the way you move is suboptimal (ie. knees cave in when you jump or squat) then you be running low on tissue tolerance.
Good sleep, well-managed stress, proper hydration and nutrition, good genetics, and a slice of good luck, are also absolutely vital when hoping to give your body the best chance to function optimally, and truly lower your potential for injury.
Strength training is just another factor to consider.
And like the other facets, the better you function the better you'll perform.
A clinical perspective
"Strength is important, clearly. But mobility, good mechanics/technique, sleep, stress, genetics, luck, etc, all need to be considered when trying to prevent injury"
What the study does not tell us
It is important to be realistic about the limitations of this research:
- Most studies focused on male soccer players. The findings may not fully apply to other sports, female athletes, or different age groups.
- Interventions varied widely. The type, frequency, intensity, and duration of strength training programs differed across studies, making it hard to identify the "best" approach.
- Short-term studies. Most trials lasted weeks or months, so we have less evidence on long-term effects.
- Limited female representation. Only a few studies focused exclusively on female athletes, which is a significant gap.
Conclusions: strength training should be non-negotiable
This scoping review provides strong evidence that structured strength training is associated with meaningful reductions in injury risk and concurrent improvements in sport-relevant physical performance across team-sport athletes.
The researchers conclude: "Structured strength training programs are associated with meaningful reductions in injury risk and concurrent improvements in sport-relevant physical performance across team-sport athletes of different ages and both sexes."
For anyone involved in sport or activity, the message is clear: strength training should be a non-negotiable part of your training program. It is not just about preventing injuries - it is about performing at your best.
One key insight from this research
"Strength training reduces injury risk by 30-70% and improves sprint speed, jump height, and muscular strength in team-sport athletes. The Nordic Hamstring Exercise alone can reduce hamstring injury risk by up to 51%. The best part? You can get both injury prevention and performance enhancement from the same program."
Frequently asked questions
How much strength training do I need to do to reduce injury risk?
The research shows a dose-response relationship - the more strength training you do, the lower your injury risk. However, even basic strength training programs (2-3 sessions per week) have been shown to significantly reduce injury rates. Consistency matters more than intensity.
What is the Nordic Hamstring Exercise and why is it so effective?
The Nordic Hamstring Exercise is an eccentric hamstring exercise where you kneel and lower your torso forward under control, resisting the movement with your hamstrings. It is effective because it strengthens the hamstrings in the lengthened position, which is where they are most vulnerable to injury during sprinting. The research shows it can reduce hamstring injury risk by up to 51%.
Does strength training apply to female athletes as well?
Yes, but most of the research has been conducted on male athletes. The studies that did include female athletes (e.g., female soccer players) also showed significant benefits. More research is needed specifically on female athletes, but the mechanisms of injury prevention and performance enhancement are not sex-specific. Female athletes should absolutely be doing strength training.
Can I get the benefits from bodyweight exercises alone?
Bodyweight exercises can be a good starting point, but the research on injury prevention typically involves progressive resistance training with external loads (weights, bands, or machines). To get the full benefits, you need to progressively overload your muscles. However, the Nordic Hamstring Exercise is a bodyweight exercise that has strong evidence for injury prevention.
When should I do strength training during the season?
The included studies implemented strength training during the in-season period, with positive results. The key is to integrate it appropriately with your sport-specific training and competition schedule. Working with a qualified strength and conditioning coach can help you periodise your training to balance strength work with on-field demands.
I see athletes in Port Macquarie and via telehealth for injury assessment, rehabilitation, and strength training guidance. If you would like to discuss how to optimise your training for injury prevention and performance, I am here to help.
- Grant
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Disclaimer: This information is for educational purposes and does not replace individualised medical advice. If you have an injury or are starting a new training program, consult a qualified healthcare professional. This blog post summarises a published research study (Weerasinghe K, Jayawardena R, Hills AP. Strength training as an effective strategy for injury prevention and performance enhancement in team sports: a scoping review. Sport Sci Health. 2026;22:132); the original source should be consulted for full methodological details.
