How To Stay Safe When Weightlifting In A Weight Room

neil 85

This Video is not a suitable representation of the topic matter. It is taken from the position of a medical practitioner, and will not provide the benefits of weightlifting. Firstly, weightlifting in the strictest sense is the Olympic sport of weightlifting, of which I am a coach and international athlete, I am also a qualified strength and conditioning coach, and work with athletes of all ages and abilities. Secondly, this "safety tip" negates virtually all benefits gained from the use of weights. “Not overdoing” the weight you are lifting defeats the purpose of lifting weights. Overload and progression are key principles to weights and weight training. If a person stays in their comfort zone and does not lift at or slightly beyond their ability from time to time, they do not progress or get stronger in the same way as a person who trains effectively will. It may be easy and comfortable to walk four steps to your fridge, but it’s not going to make you any fitter or stronger if that is all the exercise you do. The same applies with weights. “3 sets of 15” is heavily into the conditioning / muscular endurance stage of muscle work. 3 sets of 3 is an appropriate working range for strength building, and 3 sets of 8 for increasing muscle mass, and higher reps still are perfectly adequate for conditioning work, this without discussing plyometric movements, how you lift the weights, tempo and a multitude of other subject matter much more pressing to weights room safety. Unless you are training in the gym with no specific aim (not recommended, as it begs the question of; what are you getting for your money?), sets of 15 will only serve one particular outcome. If you are not an endurance athlete, then this rep range does not suit most individuals needs. “most injury occurs when peoples ego gets in the way of their muscle” This is an incorrect interpretation of common circumstances. It is a symptom not a cause. Insufficient supervision or incorrect instruction is the leading cause of injury. Look for articles that denote the nature of injury in weightlifting and it’s severity and frequency compared to other sports. Weightlifting and or resistance training as it is commonly known as significantly reduces the chances of injury in day to day life and other sports when performed correctly. Max attempts are not only a useful tool to test strength and design programs from but an essential aspect of strength building. 3 sets of 15-20 does not make you safe. Supervision from professionals or experienced individuals makes you safe. Muscle fatigue leads to a breakdown in technique. Tired muscles after the 40th rep are not going to be able to perform any lift as well as when you did it the 3rd time. Responsible qualified instructors will let you do what you are capable of, and spot you so that you remain safe when performing heavy and light attempts alike, weights themselves and the reps you do with them will not cause injury if performed correctly, incorrect technique however will. This video is presented from the wrong perspective in my opinion. There should be a disclaimer with the video as such. IE: "from a medical standpoint, my opinion would be...". From the position of someone who spends most of his life working, competing and teaching in the weights room and that environment, the pressing concerns of weights room safety would be: respecting boundaries and allowing space, ie not walking on lifting platforms when somebody is working there. Correct postural positions when lifting. Full range of motion of the muscles to increase flexibility and strength, proper supervision and instruction is paramount to safely lifting weights. These, to name but a few are of much more pressing and immediate concerns, and will keep you much safer than lifting small and often. They will also allow you to progress, whether you are an elite athlete or casual gym goer alike. If you want any weightlifting advice, seek advice from gym professionals, and in general only give advice when its your area of expertise. I wouldn’t comment on medicine any more than a doctor should give advice on gym safety.