The Uplifted Insider

The Fear That's Keeping You From Your Best Body

Somewhere along the way you may have heard the statement, "Don't lift heavy weights, you’ll get hurt" or "Don't lift heavy, it's not worth the risk." So, should you heed this advice?

No, absolutely not! Let me explain…

Imagine this scenario: You walk into the gym with good intentions and a positive attitude. You've read about the benefits of strength training. These articles make you feel like you should be lifting weights. But as you approach the free weight section in the gym, a voice in your head whispers:

"You could get injured lifting those heavy weights."

You may have heard a horror story or two. You may have watched Gym Fails videos on YouTube or something similar elsewhere on the web. These fails can be graphic, often showing people suffering painful injuries. If you are new to the gym, this can plant seeds of fear in your mind.

So you play it "safe." You stick to the cardio machines. Maybe you grab the lightest dumbbells in the gym for a few cautious reps. High reps, low weight you tell yourself as you curl five lbs dumbbells for an easy set of fifty reps. You barely feel any tension in your bicep but you tell yourself you're being smart, and avoiding injury.

But what if I told you that AVOIDING "dangerous" heavy weightlifting was actually MORE dangerous?

Since I became a professional personal trainer in 2012, it has always been extremely frustrating to hear that so many people think lifting heavy weights is a dangerous activity. On the flip side, it has been extremely rewarding to introduce my clients, many of whom had no weightlifting experience prior to working with me, to lifting heavier weights and becoming stronger than they had ever thought was possible. In this article, I'm going to share some research that might really surprise and change your mindset regarding lifting weights. I want to show you why lifting heavy might be the safest thing that you can do for your body.

The Myth That Creates Unnecessary Fear

I get it. I understand why people think heavy weightlifting is dangerous. When you compare deadlifting, squatting, and bench pressing substantial weight to jogging, cycling, or casual gym classes, strength training can LOOK more like an invitation for an injury rather than a tool to build strength.

As I briefly spoke about earlier, the internet doesn't help either. Poke around the web for just a couple minutes and you can find countless videos and personal accounts of gym accidents and injuries that range from the tame—mild joint and muscle aches—to very serious.

So yes, bad things can and do happen when your body is under stress. Accidents and injuries can and do occur. However, the question you must ask is: What is the frequency of these accidents and injuries? A high frequency will expose an activity as risky. Also, let me define heavy weights as a weight that is heavy enough to stimulate muscle growth. Heavy weight is a relative term because as you get stronger the value of what constitutes a heavy weight will increase. As you get stronger, what is a light weight changes as well.

The narrative that lifting heavy weights is dangerous, has given strength training a bad reputation for decades among the general population. Everyone knows many people who are trepid about lifting heavy weights. While the tide is turning and weightlifting is gaining mainstream popularity, many people still believe the dangers far exceed the benefits.

Here's the problem with this thinking: You're making decisions based on fear and anecdotes instead of science and data.

The Research That Might Surprise You

Scientists at Bond University decided to examine what the actual data says about weightlifting injuries. To do this they reviewed 20 studies on bodybuilding and strength training safety.

The results were very surprising.

They found that recreational bodybuilding produced an average of just one injury for every 1,000 hours of training.

Let that sink in. This statistic means that if you spend five hours per week weightlifting, you could go almost four entire years without experiencing any kind of injury whatsoever.

But it gets even better. The researchers noted that most of the injuries were minor aches and pains that didn't require special treatment or recovery protocols. In most cases, a bit of extra rest and recovery solved the problem. Basically, no big deal.

So Let's Compare Lifting Weights To Other Activities

"What about intense lifting?" you might ask. "Surely CrossFit, Olympic weightlifting, and powerlifting are dangerous?"

Actually, the data shows that even the most technical and intense forms of weightlifting produced just 2-4 injuries per 1,000 hours of training. Which is still incredibly safe.

Here are the heavy weightlifting injury rates again in easy to see form:

• Basic strength training: 1 injury per 1,000 hours

• Advanced lifting (CrossFit/Powerlifting/Olympic Weightlifting): 2-4 injuries per 1,000 hours

Now let's compare this data to the data of an activity most people consider "safe":

• Novice runner: 17.8 injuries per 1,000 hours

• Recreational runners: 7.7 injuries per 1,000 hours

Read that again. You're literally several times more likely to get injured going for a run than you are hitting the gym for to do some heavy weightlifting.

As you can see, the activity you may have been avoiding out of fear is actually safer than the run you wouldn’t worry about. This is not an indictment of jogging or running as a dangerous activity. It is vindication that weightlifting is much safer than you may think.

This leads to the conclusion that weightlifting isn't just safe—it's one of the safest physical activities you can do.

So Why Would "Playing It Safe" Be More Dangerous?

Consider this bold statement: Avoiding heavy weightlifting is one of the most dangerous choices you can make for your long-term health.

You see, when you skip strength training, you're not avoiding risk — you're guaranteeing future issues. You're choosing the certainty of:

• Muscle loss, otherwise known as sarcopenia, which starts in your 30s

• Bone density decline which leads to an increased fracture risk

• Metabolic slowdown and weight gain

• Joint instability and movement dysfunction

• Increased injury risk in daily activities

The "safe" choice of avoiding heavy weights will actually cause the slow-motion decline of your body.

What Heavy Weightlifting Does For Your Body

If you're on the sidelines worrying about hypothetical injuries that statistically rarely occur, you're missing out on guaranteed benefits that no other form of exercise can provide. These benefits are:

Bulletproof Joint Health- Contrary to popular belief, heavy lifting strengthens connective tissues, improves joint stability, and reduces injury risk in daily life. You become more durable!

Muscle Mass Protection- After age 30, you lose 3-8% of your muscle mass per decade. Heavy lifting is the only way to stop and reverse this process.

Cardiovascular Benefits- Heavy compound movements provide cardiovascular conditioning while building strength. Kill two birds with one stone!

Bone Density Optimization- Weight-bearing exercise is the most effective way to build and maintain bone density, preventing osteoporosis. This is a gigantic concern for aging adults. Brittle bones are a severe detriment to people's quality and longevity of life.

Metabolic Acceleration- Muscle tissue burns calories 24/7. More muscle equals a faster metabolism and easier weight management. Who doesn't want those benefits?

Mental Health Boost- Research shows resistance training reduces anxiety, depression, and improves cognitive function. There is a mental health crisis in this country and this is a natural and drug-free way to help yourself be calmer, happier and sharper!

Longevity Enhancement- Studies consistently show that people with higher muscle mass and strength live longer, healthier lives. I think everyone wants to live as long as possible with a high quality of life. So hit the weights and stress the body under controlled conditions so that it strong enough for when it needs strength the most. Train for life!

You Still Have To Have a Smart Approach

Does this mean you can throw caution to the wind and throw weight around that you can't handle? Absolutely not. Like any physical activity, weightlifting requires intelligence and progression. Here are some things that you can do so that you make sure that you start out with a smart approach:

Start Perfecting Form- Master movement patterns with bodyweight or light weights before progressing to heavier loads. The key here is the intention to progress to heavier weights.

Progress Gradually- Add weight, reps, or sets slowly over time. Your body needs time to adapt to increasing demands. The good news is that you have time. Make this a lifelong endeavor, not a two month sprint. Your body will adapt and gain the ability to do to things that were once impossible for you to do. I promise you that!

Listen to Your Body- Learn the difference between normal training discomfort and actual pain that signals a problem. You will become much more in-tune with your body through lifting heavy weights.

Get Proper Instruction- Work with a qualified coach initially to ensure you're lifting safely and effectively.

Prioritize Recovery- Allow adequate rest between sessions for your body to repair and strengthen. This a big one. Beating yourself up in the gym is only part of the process. Your body grows when you sleep and during your "off" days. Make sure you don't become too overzealous and think you have to be in the gym every day to experience gains. Overtraining will have a detrimental effect on your results and your health. Proper recovery is very very important.

Consider This Risk Management Reality Check

Everything involves risk.

Dealing with risk is part of life. All we can do is weigh the probabilities, consider the potential upsides and downsides, and make choices most likely to benefit us long-term.

When you look at the data — 1 injury per 1,000 hours of training, mostly minor aches and pains—compared to the guaranteed benefits of strength, muscle mass, bone density, and longevity, you realize that the belief that heavy lifting is “too risky” is erroneous.

But you must embrace the process: Remember that building strength is a marathon, not a sprint. Consistency and gradual progression will get you to your goals, and get you there safely.

Ready to Experience Weightlifting As A Safe Activity?

If you're tired of letting gymtimidation rob you of the strongest, healthiest version of yourself, I'd love to help you start lifting heavy safely and effectively.

My online coaching program takes the guesswork out of heavy lifting. We start with perfect form, progress intelligently, and build the kind of strength that transforms not just your body, but your entire approach to life.

Ready to discover what you're capable of when you let go of your fear of lifting heavier weights?

Click here to apply for customized online personal training today!

The safest thing you can do for your future is to start lifting weights today.