Resistance training It is important to build strength, increase the muscle mass and improve general health. But if individuals Lift more weight than you can safely processThe consequences can outweigh the advantages. Whether Ego liftlack of monitoring, or improper progressTo lift excessively heavy loads Acute injuriesPresent Chronic common problemsAnd Fatigue of the central nervous systemand evenly Fainting (syncope).
In this article, the harmful effects of lifting are broken down too much weight and offers practical strategies for safe and effective strength training. In the following we break the most common physiological consequences of overload and what you can do to protect yourself or your customers.
1. Musculoskeleton injuries
Overwhelming stress, tendons, tendons and ligaments stand out too much weight. This can lead to muscle strains, ligament immersion, tendon infections or even full breasts. These injuries often occur when a lifter tries a weight that he cannot control or perform with the correct form, especially in multi-joint movements such as the Bench pressPresent crouchor Crusades.
Common injuries:
- Muscle trunks and tears
- Band excavations
- Tendonitis or tendon rupture
- Intervertebral discs
- Connections or cartilage damage
Options to avoid injuries
- If in doubt, choose control over ego: better to lift 5–10% more easily with excellent form.
- Start every session with a thorough warm -up with lighter weights and mobility work.
- Use progressive overload – weight in small steps only if the shape remains consistent.
- Let a qualified trainer assess your lifting technology.
Research Insight: A review of 2018 in BMJ Open Sport & Training Medicine found that improper load selection and bad shape Were the top causes for injuries to leisure lifts.
2. Joint stress and long -term wear
When the joints are repeatedly overloaded without sufficient recovery, the cartilage that she pillows takes off. The Shoulders, knees, hips and spine are particularly susceptible when the load exceeds the stabilizing muscles and ligaments.
Common injuries:
- Chronic shoulder or knee pain
- Cartilage
- Arthrosis
- Meniskus or Labralrissen
Options to protect the joints
- Turn heavy lifting phases with deload week or mobility -oriented training.
- Do not make every session – the intensity levels over the week.
- If necessary, use the right equipment (such as lifting shoes, wrist wraps, knees).
- Add one -sided and correction exercises to compensate for the joint load.
Repeated overload can accelerate Common degenerationEspecially in older adults or those with poor mobility or orientation.
3 .. Power (exercise -induced syncope)
Syncope (fainting) During or after the lifting of heavy weights, it is not unusual, and it can occur due to several interconnected factors:
- The Valsalva Manöver (Hold your breath), which limits blood flow and causes a sudden drop in blood pressure.
- Orthostatic hypotensionWhen blood pools polish in the legs and robbed the oxygen brain.
- Low blood sugar or dehydrationEspecially in fasting or sub-filled states.
- Explanation or activation of the vagus nerveEspecially in heavily stressed or decondated lifts.
Warning signs from fainting:
- Tunnel view
- Sudden nausea or moist skin
- Weakness or trembling
- Dizziness after switching off an elevator
- A feeling of “becoming black” or hearing loss
Options to prevent fainting
- Breathe in and avoid longer distribution unless required for maximum elevators.
- Never skip the meals before an intensive training-one light, balanced meal before training.
- Stay well hydrated and take breaks if necessary.
- Easy to stand in standing movements after sitting or lying exercises (e.g. leg press).
McCullough et al. (2016) emphasized that the syncope is more common during strength training for the new to heavy lifting or under high mental or physical stress.
4. Injuries to the spinal discs
Lifting strongly with poor posture or weak core bond sets enormous pressure forces on the spine. Over time, this can lead to violations of slices in spine such as outbuming, hernies or nerve disorders (e.g. sciatica). These injuries can cause sharp pain, deafness or mobility restrictions.
Options to protect the spine
- Use the correct spine alignment and blocking techniques – a neutral spine is critical.
- Strengthen the deep core muscles (e.g. cross belly) with targeted work.
- Avoid a strong barbell loading until you have mastered the fundamental body weight and dumbbell increases.
- In case of doubt, a safer variation will be attributed (e.g. trap bar instead of straight lines).
Movements such as the cross lifting, the barbell row or the rear crouch – if they are carried out with poor nuclear operation – can transmit excessive pressure to the lumbar spine.
5. Fatigue of the central nervous system (ZNS)
Too often too often – especially in the vicinity of maximum efforts – the CNS can overwhelm. In contrast to sore muscles, ZNS -fatigue is systemic: it causes mental fogPresent Reduced coordinationPresent Sleep disorderAnd slower response times. This leads to no rest Exaggeration syndrome.
Options for managing ZNS fatigue
- Use a structured programming with Planned deloads Every 4 to 6 weeks.
- Vary your training loads (e.g. heavy, moderate and easy days) over the week.
- Monitor signs of ZNS stress such as insomnia, irritability or unmotivated sessions.
- Prioritize recovery with sleep, nutrition and active day off.
Affected tiredness Power performance and increases the risk of technical collapsewhich is often preceded by injuries.
Note: ZNS tiredness differs from sore muscles – it is more neurological and influences mood, motivation and performance.
6. Hormonal and recreational disorder
Excessive lifting with inadequate recovery can increase Cortisolsuppress testosterone And Growth hormoneand disturb the insulin sensitivity. These hormonal imbalances slow down the growth of the muscle, affect relaxation and increase fat production.
Options to support hormonal equilibrium
- Avoid training to fail in every session – leave 1–2 repetitions in reserve.
- Ensure a proper diet, especially after training, protein and carbohydrates.
- Get at least 7–9 hours of high quality sleep.
- Do not train intensive every day – the restoration is when growth occurs.
After the National Strength and Conditioning Association (NSCA), advanced athletes should follow Planned intensity cycles Avoid hormonal and metabolic disorders.
7. Technology closure and movement compensations
If loads exceed what a lifter can control, be Form often breaks downlead to:
- Clear back in cross lifting
- Excessive forward knee iron in squats
- Overarching the lower back during the overhead lifts
- Jerky Bar Path and unsafe mechanics
Bad technology under heavy loads not only Reduces the effectiveness of the elevator, but also considerable Increases the risk of injury.
8. Mental health and ego lifting pressure
The ego lifting – weight based on pride or pressure – can increase fear, reduce trust and erode the motivation. The comparison of the social media comparisons, the fitness culture or the competition can make lifter to push for which your body is not ready.
Options for intellectual well -being
- Sentence performance -based goals (Form, repetitions, mobility) and not alone.
- Celebrate consistency and technology as well as PRS.
- Take breaks out of the external pressure by training solo or social media.
- Find mentoring or coaching that appreciates the longevity over maximum elevators.
A performance -oriented way of thinking is valuable, but Prioritization of shape and progress compared to numbers is the key to long -term health.
Warning signs that raise too much weight
- You are consistent Use with impulse or jerky movements
- Their shape deteriorates quickly during the sets
- You experience persistent joint pain or pain
- You are Repetitions with control cannot be completed
- They often Do you need spotters to lift or stir again
- They fear their workouts or feel excessively tired
How to prevent injuries to lift
- Use the right technology and progress gradually
- Follow the periodized programming (DELOADWEIKEN)
- Warm correctly with dynamic movements
- Concentrate at a controlled pace and a complete area of
movement - Train with a spotter or under professional supervision
- Listen to your body – when it hurts, don’t push through
Diploma
While lifting heavy weights is effective to build up strength and muscles Lift beyond your borders Without control, structure or technology leads to Avoidable injuries and setbacks. Strength training Should around Longevity and progressNot at short notice ego lifts. With intelligent programming, real technology and attention for recovery, you can build a resilient, strong body – without breaking it.
References
- Keogh JW, Winwood Pw. The epidemiology of injuries in sports disciplines: a review of the literature. Sports medicine. 2017; 47 (3): 469–490.
- AASA U, SVArtHolm I, Andersson F, Berglund L. Injuries among weightlifting and drive drive: a systematic review. BMJ Open Sport & Training Medicine. 2017; 3 (1): E000213.
- Schoenfeld Bj. The mechanisms of muscle hypertrophy and their application to strength training. Journal of Strength and Conditioning Research. 2010; 24 (10): 2857–2872.
- NSCA (National Strength and Conditioning Association). Essential of strength training and conditioning, 4th edition. Human kinetics; 2016.
