As it turns out, the athletes, fitness trainers, instructors and gurus we idolize and attempt to emulate in the gym don’t just work incredibly hard on perfecting their physique—they also put serious effort towards not getting injured.

They know that building muscle and endurance takes time—and that, if you get injured, you’re out for the count until you’re fully healed, which sets you back in training.

To help you get the most out of your fitness regimen, we asked these top trainers and athletes to share their best-kept secrets for preventing injury.