I'm in the same boat. I had worked out on my own seeing reasonable progress for a year and decided to work with a trainer to see if I could improve my routine. He had me do some deadlifts and it caused injuries that set me back over 6 months.

I really wish places like r/Fitness would talk about risks of training more. Unfortunately I was going to post there, but they pretty much ban any discussion of injury.

I've been reading this book and have found it really good: https://www.amazon.com/Strength-Training-Anatomy-Workout-II/... What it does differently than other books is tells you what are the pros, cons, and risks associated with each exercise. That way if you want a chest exercise but you have an injured shoulder, you can choose the one that is the best choice for you.

The book also talks about how its a myth that the best way to gain strength for everyone is to do heavy compound barbell exercises and talks about how your individual morphology makes certain exercises better or worse for you.

Another plus from reading this book is that you will learn what the individual muscles are and their purpose much better.

If anyone knows a good place online to discuss avoiding injury, please let me know.