There are myriad of benefits derived from strength and resistance-based exercise: improved muscular strength, neurological enhancement, increased bone density, greater metabolic efficiency, etc. Strength training exercise is a key component to a well-rounded fitness program; but can strength training actually hurt you?
The Research Institute at Nationwide Children’s Hospital in Columbus, Ohio discovered a nearly 50% increase between 1990 and 2007 from weight training injury-related incidence. Injuries were most prevalent between males and youths and were typically sustained from free weight usage. Most of these injuries were soft tissue related sprains and strains, while some were related to weights being dropped on a person. During the 18-year span, the greatest increase resulted from people aged 45 and older.
What lessons can be learned from the results of this study? Is it best to avoid all strength exercises and free weights? On the contrary. Free weights and strength training are an integral part of every exercise program. The key is to consider the following points when either beginning or maintaining a strength training program:
1) Get professional help. Seek out a qualified fitness professional to help develop your program and train you on appropriate strength training techniques/exercises.
2) Proper form is paramount. Proper form and technique on every exercise is essential to prevent injury and achieve the desired results.
3) Not every exercise is for “every body.” Far too often, exercisers jump onto a machine or attempt an exercise because they see others doing it or have read about it in a magazine. Different exercises have different purposes and require different skill levels to perform; therefore, the best way to ensure that the exercises that you are doing are a good “fit” for your goals and present fitness level is to consult with a qualified fitness professional who will assess your starting point and design your program accordingly.
4) Slow and steady. Tempo is a variable often overlooked when performing strength exercises. The tempo can be modified to elicit different responses from your neuromuscular system and in doing so, elicit different results in your body. All in all, for basic improved fitness and strength, slower is better as it allows you to maintain control and prevent injury. Also, be sure to progress your program slowly – just because you completed and exercise with 20 lbs last week doesn’t mean it time to jump up to 50 this week. Gradual progression of the complexity of the exercise as well as the resistance, tempo and volume, is the appropriate way to make true gains in the gym.
5) Rethink strength exercise. It’s also a good time to perhaps rethink how and what strength exercise you incorporate into your fitness program. While traditional strength training is a foundational element of fitness, new methods and techniques have emerged that provide users with a variety of options. Bodyweight, kettlebells, suspension training and more, have all revolutionized the fitness industry and challenged even the most seasoned exercisers to revamp the way they train. Continual strength routines using the same equipment, same exercises and same set and rep schemes can lead to boredom, monotony and most importantly overuse injury. The point – get up off of the machine. Break free from the 3 sets of 10 reps scheme you have been doing for years. Change up your program and you’re guaranteed to change the way your body responds. As mentioned, finding a credentialed professional to assist you in learning new technique and exercise protocol is important and should be your first step when trying something new.
