Will Lifting Heavy Weights Help or Hurt?

I recently watched a video online about the rehabilitation of overhead throwing athletes. The video discussed the concept of injury thresholds in muscles and the human body, explaining that stronger muscles are less likely to get injured compared to weaker ones. This concept seems logical, so let’s apply it to the muscles in the lower body during squats.

Imagine two friends who are about the same weight, height, and age. Friend X can squat a one-rep max (1RM) of 135 pounds, while Friend Y can squat a 1RM of 405 pounds. It’s reasonable to think that, with the strength Friend Y has displayed, they could be less prone to injuries.

Friend Y can handle yard work, a full-time desk job, and even play in a weekend kickball game without any issues. On the other hand, when Friend X tries to do the same activities, they start to experience aches, pains, and a collection of injuries. So, why does this happen?

Muscles have a certain work capacity. The stronger the muscle, the more energy reserves it has. For example, if your best bicep curl is 100 pounds for a 1RM, your biceps could probably manage lifting 5-pound weights every minute for 8 hours straight. However, if your best bicep curl is only 20 pounds for a 1RM, you would surely struggle to sustain lifting 5 pounds every minute for 8 hours. If the muscle tissue isn’t strong enough to handle the weight, this could lead to tendonitis, muscle soreness, or, worse, a complete tear of the muscle.

Now, think about the main muscles used during a squat: the quads, hamstrings, glutes, and core. If these muscles are strong enough to handle a heavier load, your body will be more resilient and less prone to injuries. Everyday tasks like standing up, sitting down, navigating stairs, or going on long walks will be much easier with strong legs and a strong core. Strength and muscle mass contribute to a better quality of life, and combined with all of these benefits, lifting heavy can even be linked to a longer life expectancy.

The message I want to convey is simple: lift heavy! Don’t be afraid to challenge yourself with a 1RM or 3RM under the right supervision and with proper technique. Have a qualified coach or trainer assess your form before attempting a personal record. If you’re mobile and capable, I encourage you to find your personal best and continue working to improve it. The benefits will impact you both mentally and physically.

There is a vast collection of research showing that muscle loss and weakness are linked to a shorter lifespan. While bodyweight squats for high reps are fine, you might be holding yourself back by not testing the higher limits of your strength.

Exercise is truly the best medicine, and heavy squats should be seen as an essential part of your routine. So, don’t hesitate to get under that bar and squat heavy! If you're feeling unsure about where to begin on your fitness and health journey, reach out to your neighbourhood fitness professional. Thank you for taking the time to read this post.

Emmanuel Ofori

Your friendly neighbourhood fitness professional