How to Minimize the Risk of Injury When Lifting Heavy Weights
One day my mom watched a video of me doing deadlifts and she cringed in fear that I was going to get hurt. In fact, however, you are just as likely (if not more likely) to get hurt by doing other exercise. This does not mean that you have to throw dumbbells willy-nilly. You must still prioritize safety to avoid serious injury. Here’s how.
Despite the fact that you are smart or careful about any activity – be it basketball, tennis, football, and yes, even strength training – injuries are inevitable. The problem here is that some activities have a higher reputation for being particularly at risk of injury. Some are deserved (soccer), others are underestimated (running), and still others are simply misunderstood (strength training).
Strength training and injury risk
My mom’s concerns about my increased interest in weight lifting are duly noted. But is strength training more dangerous than, say, playing soccer?
It turns out that strength training is actually safer than most sports. A study published in the Journal of Strength & Conditioning Research analyzed injury statistics – expressed in terms of injuries per 100 hours of exercise – across a variety of sports, including strength training, soccer, Olympic weightlifting, and others. He found that:
The overwhelming impression from the reviews and literature is that both [strength training and weightlifting] are noticeably safer than many other sports, of course when supervised by trained professionals.
In other words, according to the available data, my mom should be more worried about getting injured from playing football, since it is statistically more likely that an injury will occur for every 100 hours of playing football.
Perhaps more interestingly, strength training is regularly used as an adjunct to an athlete’s sports regimen to help reduce the risk of sports-related injury . Running and strength coach John-Eric Kawamoto often incorporates strength training into his running clients’ programs, noting:
The goal of strength training for running is to improve the strength and elasticity of your muscles, ligaments and bones so your body can handle running workouts. A weak body will be prone to injury. A stronger body can withstand impacts, will probably do better biomechanics, and will probably have a personal best this season.
So, strength training is not as dangerous as some people imagine, and athletes mix up strength programs correctly to improve performance in their own sport, so how the hell are people spoiling themselves so badly?
How Most Injuries Occur During Resistance Training
While strength training is generally safe, injury can and does happen. There are several factors that can significantly increase your risk of injury.
- Poor Form and Form : Weight training is based more on technique than pure athleticism, which is why people put so much stress on form. For every movement, there is a generally recognized safe and correct way to move weight. In most cases, it is the combination of poor shape and weight that can cause people to clutch at their injured body and cry on the floor.
- Inadequate recovery and / or rest: Rest and recovery here refers to the number of days between workouts of the same muscle group or the time between sets of an exercise. People get sloppy when they get tired. Research published in the Journal of Strength and Conditioning Research suggests that the more fatigue you get during exercise, the more your fitness deteriorates and the more you risk for injury. This is why most strength coaches recommend that you do the heaviest and most technical movements at the start of your workout when you are feeling alert.
- Previous Injuries: Many aspiring lifters are unaware that certain exercises can worsen pre-existing injuries. According to Andrew Wigotsky , a biomechanics researcher at the Hospital for Special Surgery, previous injuries are actually the number one risk factor for future injuries. “This can happen for a number of reasons, including the formation of scar tissue, which is often weaker than connective tissue or muscle tissue; incomplete healing; or underlying underlying mechanisms that are not corrected as the injury itself heals, ”explains Andrew.
- Limited range of motion: Many exercises may not work for your current movement patterns. For example, even bodyweight squats can be problematic for people with a very narrow upper back or poor ankle and hip flexibility. They can, of course, be improved, but if your body goes beyond its motor capacity, it also increases the risk of injury.
- Big Ego: Come on, you know that you were the kind of person who wants to impress someone near you (whether he or she even watched or not) and try to rise above your capabilities. Large weights are simply not safe if your shape is disturbed. Check the ego at the door, buddy.
- There’s no one reason: Sometimes you can’t blame an injury from one bad deadlift. “The type of injury is difficult because of thecomplex nature of the pain ,” says Andrew. He also notes that inactivity and muscle weakness likely make people more susceptible to injury (but this is still not so clear cut!). Even the strongest people in the gym, who can squat over 500 pounds in the gym, can suddenly roll over as they bend over to pick up the kitten.
While the above list is by no means exhaustive, keep in mind that exercise alone does not pose the greatest injury risk. Injuries usually happen due to poor lifting form or simply trying to do more than you can safely do.
How to safely train with weights
Safety should always be your number one priority. Your astonishing number is much less impressive if you have an ass on your shoulder and hobble around the gym. Plus, if you’re passionate about long-term health and fitness goals, it’s even more important to minimize injury. Here are some basic tips to remember about longevity:
Learn the correct shape
Most people already know that form is numero uno, but most also cannot determine the correct form, even if it hits them in the face. Many may think their shape is rigid, but it is still recommended that they be studied and supervised by a professional because countless exercises like bench press and squat can be deceivingly technical.
A good trainer should know how to segment movements into segments based on progression (regression) rather than taking a full jump straight into the full movement for a beginner. “Form exists on a continuum, with different forms being better or worse for different people (depending on structure, force curves, etc.),” says Andrew. According to Andrew, it is important that your movements are assessed by a trained professional and then he or she will teach you the correct movements for different exercises depending on your body type and current ability.
Exercise databases found on the Internet can provide the right starting point for how the exercises should be performed, but again, it is better for the coach to tailor the movement for you as an individual. Keep in mind that there is no one safe form for every person, but there are definitely universal guidelines that can help keep all lifters safe .
Shape is more important than weight
In general, you should choose a suitable weight that you find difficult enough, but will allow you to move the weight with an unwavering lift . If the form starts to disintegrate quickly, just stop – the risk is often not worth it.
The obvious benefit of staying in good shape is that you perform the movement safely, while still ensuring that you are targeting the correct muscle group for which the exercise is intended (i.e. strong muscle activation). For example, I’ve seen people perform bicep curls, pushing their pelvis forward and arching their back just to lift the weight. They not only train poorly for biceps (and look stupid), but also put themselves at unnecessary risk of injury.
Follow the right exercise program
Injuries can occur more frequently if the training program includes inappropriate exercise or overuse of certain movements and / or muscles.
The right training program (like this or this one ) is more balanced with your progress and your long-term health. This does not mean that a well-structured program is like Kevlar armor against injuries, it is just that the right training can help minimize the number of injuries and reduce their severity.
Know the difference between heavy and too heavy
Heavy load is relative, but that’s why we have rep ranges for specific movements (and goals). As practice shows, if you cannot achieve the prescribed number of repetitions in your program with a decent form, then it is too difficult; lose weight. For example, if your program requires 8 to 12 repetitions of shoulder presses, but you can only do 5, or you struggle to reach 7, it may be too heavy.
If your form starts to shrink, it may be too heavy or you are tired (which is normal towards the end of your workout). However, both reasons can jeopardize your safety.
Pay attention to your body
While muscle soreness is normal, you should carefully monitor your body’s signals. For example, persistent pinching or pain may indicate something completely different. In weightlifting , injuries most often occur in the lower back, knees and shoulders. Take care of your body by warming up properly, keeping your joints fully mobile and resting as needed.
Get a spotter
Sometimes you want to test your newfound strength and try to gain the maximum weight you can lift. All in all, though, chasing that fame is all we’ve talked about so far, but hey, you might want to “check something out” or something. If you are going to do this, at least make sure you have a supervisor or someone to help bail you out of the elevator if your attempt fails.
Bottom line: be smart, let go of your ego, and above all, learn light weight techniques before you even think about lifting heavy weights. Your muscles and body will benefit.