Is strength training dangerous?
Is lifting weights dangerous? Any activity has risks. But the risks of not strength training are more guaranteed than any we take on when we lift weights. Strengthening muscles is essential for optimal functioning of the musculoskeletal system, the nervous system, and keeping the body prepared for sudden physical challenges. Despite our industrialized societies, in the end we are physical beings and strength is a huge
Lifting weights has a lower injury rate than most game sports (soccer, football, basketball, baseball, etc.). All sports people encourage their kids to play. As with any physical activity, the danger is continuously mitigated as one develops more skill. Injuries happen when lifting weights from freak accidents, poor technique, overtraining (poor programming), and excessive loads (too much weight).
Something to consider if weight training scares you - we see people every week for aches and pains that are unrelated to physical activity at all, let alone lifting weights. We have used strategic strength training to resolve pain and dysfunction so people can actually move and feel better. The benefits far outweigh the risks when it comes to lifting weights. Everyone must lift weights for a healthy, resilient body!
How often should I lift weights?
How often should you strength train? At minimum, every major muscle group should be trained twice per week. We recommend three to four sessions per week whenever possible. The “effective minimum dose” of strength training must be maintained in order to see muscle growth and strength gains.
How long do strength gains last? How fast do you lose strength when you take time off?
A few days off won’t ruin your gains. Actually, recovery is essential in order to properly increase strength and fitness. It is the recovery phase in which you actually make gains after beating your body down with the stimulus of training. However, there is a point where too much time off will cause deconditioning. Luckily, the body does retain strength gains for a bit longer than it does cardiovascular/conditioning gains. According to most studies, you can take up to about three weeks off from lifting weights without losing a significant amount of strength. Age, gender, and experience level play a role.
How do I start lifting weights?
Starting strength training can be intimidating, confusing, and frustrating. There is an infinite amount of good and bad information out there. Your best bet is to hire a coach. A personal trainer or strength coach can help ensure you build a solid foundation, proper technique, and program for you effectively so you’re not spinning your wheels or haphazardly throwing random exercises together with no progressive plan. If you can, you should hire a coach or join a gym with guided programs. To work with us, fill out an Intro request here.
If working with a coach or trainer is not feasible for you currently, you can try to find training templates online from reputable sources (well-established, renowned gyms will often post these). While not always the most effective, these can at least provide you with a starting point for you to learn from. View our program templates here.
Finally, if you must go it alone, we recommend the following basic system to start building your own program:
Know the major muscles groups, where they are, and ensure you can activate them (feel them working). For the sake of simplicity we will only list the major movers:
Lower body: Calves, hamstrings, quads, glute maximus, glute medius
Core: low back, obliques, low abs, rectus abdominis (6-pack)
Upper Body: Pecs, delts, biceps, triceps, traps, teres major & upper back, lats.
The back muscles are numerous, with one muscle having several different planes of movement. Generally, any pulling exercises work the upper and midback.
Create a plan that trains all the above muscle groups in some way at least twice per week.
Some people perform two total-body strength training sessions per week. Some do an upper, a lower, and a total body session (3 sessions per week with core exercises mixed in), while others do two sessions of upper/core and two sessions of lower/core.
Ensure adequate rest between sessions that train the same muscle groups
Over time, develop your understanding of how the body works as a system and how that knowledge can allow you to maximize your efficiency. Examples being: big, compound lifts like squats and deadlifts use a lot of muscles all at once, including the core, which gives you a lot of bang for your buck. Isolation exercises like bicep curls use fewer muscles, but can be great to enhance your activation of such muscles and fix any imbalances in a muscle that’s “behind.”
