Is Lifting Heavy Weights Bad For You?

Time to put this argument to an end. When you've been training for a while, you're bound to get comments from people whether it be friends or even strangers in the gym, who will say 'don't do this exercise, you'll ruin your back/knees/whatever'.

I've said this a few times and I'll say it again, lifting weights is not bad for you, lifting weights badly is.

Look, there is risk of getting injured (although it's very small, less than 1 percent). Lifting weights is one of the safest activities you can do, why do you think athletes lift weights? There's a higher chance of injury in sports compared to lifting weights. Check out the table (scroll down) on this website to see some statistics of injuries from various activities (including lifting weights)

Provided you have done enough research on how to lift weights correctly with proper technique, you will minimize the risk of injury. When starting out you should get someone to record your sets so you can analyze your technique and see how to improve it. Read my previous posts on correct technique on the main lifts and make sure you're following those instructions correctly.

Most people who criticize you for lifting heavy weights claiming it is bad for your body or that you'll hurt yourself do not lift heavy themselves, so they should keep their opinions to themselves. Squat 250kg with good technique then come tell me its bad for your body. Anyone who can squat that much weight would know better.

I may have raised the question 'so what is bad form?'

If your squat form looks anything like in the videos below, you're doing it wrong:

• Looks more like a good morning than a squat. Too much back extension, not bracing the abs hard enough which is making the lower back do most of the work.

• This is how quite a lot of people squat in the gym. Not breaking parallel which puts a lot of strain on the knees, and not bending enough at the hips. These guys are the ones telling you squatting is bad for you, I wonder why?
  

Not knowing how to squat properly (or simply not enjoying squatting) is most likely a reason why you see a lot of people in the gym using the leg press machine. They think they're awesome leg pressing 10 plates on each side, but it doesn't compare to a heavy full depth squat. And just because you're using a machine doesn't mean it's safe, it's possible to have bad form on a machine:

• His knees are buckled in, which places the knees in a compromising position and is an injury waiting to happen.

You should always make the effort to push the knees out, this way you'll be able to squat heavy weights safely. Watch Justin Lascek squat almost 220kg for 5 reps, pay attention to his knees, they're pushed out and don't buckle inwards during the reps. Heavy weights must be lifted correctly if you don't want to get injured. That's why it's so important to master the technique at the start when the weights are still relatively light, so once the weight gets heavy you would have developed good lifting habits.

If your deadlift looks anything like this, time to re-evaluate what you're doing:

• Failing to keep the chest up, pulling using the back too much rather than engaging the legs. A great way to ruin your spine.

The deadlift is one of the most useful exercises you can do. It teaches you to correctly lift objects off the ground and strengthens your back in a way that no other exercise can compare. Once you can deadlift heavy weights your lower back will be rock solid.

Let the people who think lifting heavy weights is bad cower in fear when they see you lifting heavy weights. Don't get put off lifting heavy weights by people who don't even lift heavy weights themselves.