Yes, injuries are a setback for improving physical fitness. To help prevent injuries your best approach is to take the time to have your body assessed and develop a safe and effective fitness program.
Meet with a NASM certified personal trainer for a dynamic postural assessment. A dynamic postural assessment observes your basic body movements, how your muscles and joints work together, and to look for any imbalances or dysfunctions in your posture alignment that can be corrected. An optimal posture alignment lets your body produce at a high level of functional strength, movement, range of motion, and helps reduce injuries.
After completing your dynamic postural assessment, I highly recommend completing (for 4 to 6 weeks) the stabilization level of the NASM’s Optimum Performance Training (OPT) model (phase 1), before starting any strength training program or NASM’s strength endurance training (phase 2).
The stabilization phase offers many benefits to prepare your body for fitness training. The two best stabilization endurance training benefits I found are: preparing your body structure and connective tissues for the stress of strength training, and addressing and correcting restrictive flexibility, muscle imbalances and posture adjustments.
Be sure to occasionally recycle into stabilization endurance training during your fitness program.