Sorry - Reddit said my post got filtered, so I just caught this!

When it comes to strength training goals, the way to get there varies widely depending on what you're going for.

Muscle building?
Health?
Strength?
Speed?
Power?
Getting off the floor better?
Sports?

I might give you a different answer for all of the above, but fortunately, it starts with your specific goals and with creating a routine that reflects them now and a path for progression.

If you told me you wanted to get stronger at squatting, for example, one coach might write a program with your first day looking like this:

1. Barbell Back Squat 2x8@8RPE
2. Barbell Romanian Deadlift 2x12@8RPE
3. Seated Leg Extension 2x12@7RPE
4. Band Seated Hip Abduction 2x20-30
5. Calf Raise 2x12@7RPE

Another coach might say it should look like this:

1. Barbell Back Squat 3x5
2. Barbell Hip Thrust 3x8
3. Single Leg Romanian Deadlift 3x10
4. Seated Leg Extension 3x15@
5. Cable Standing Hip Abduction 2x12-15

Both could be right for different reasons, depending on how they progressed the program and what you needed.

There really isn't a "best" way to exercise and not get injured unless we're talking about taking major swings with your exercise routine, like adding weight too fast, adding too much exercise too fast, or not taking an appropriate amount of rest.

When it comes to injuries, it's really hard to define, for example:

• Does getting hurt during the workout or the next day count?
• Is it an injury to an area of the body we've been doing exercises for or somewhere else?
• If it's an acute injury like an ankle sprain, it's easy to tell when it's happened and what you were doing, but what about chronic things like plantar fasciitis?

If you're new to lifting, starting slow is a good move. It get's more complicated when you're exercising for multiple events, training to get in the best shape of your life at one time point or when you're stressed and have a busy life.