Strength training is very safe when implemented correctly.

No. You’ll only bulk up if you train and eat like a bodybuilder — spending hours in the gym daily with a mass-gain diet.

Prioritise compound exercises that work multiple joints and large muscle groups — squats, deadlifts, lunges, presses, and rows.

The best plan is one that combines heavy resistance training (80%+ of 1RM for 3-10 reps) with plyometric exercises like jumps and bounds.