Is Weight Training Safe?
Photo by Tom Halperin
SPOILER ALERT:
YES. CORRECTLY PERFORMED WEIGHT TRAINING IS VERY SAFE.
In this article I'm going to present to you the science and reasoning behind why weight training is not only one of the best exercises you can choose to stay fit and healthy, but also what makes it so very safe in comparison to many other popular choices.
Prior to weight training I personally tried a wide selection of other activities including, Martial Arts, Rock Climbing, Cross Country Running, Football, Rugby, Ice Skating, Cycling, Walking, Yoga, Swimming and others. Eventually the best results I got came from weight training and that is why I recommend it as the back bone to the work I do with Strength Revolution. Weight training ticks a very set number of boxes that many other physical activities do not. Let's look at them now:
Year Round. We perform weight training indoors, so inclement weather can never compromise it and halt our exercise regime.
Environment. Because we are indoors, we can control environment. We can affect things such as our temperature (reduce risk of overheating/dehydration/sunburn). Also our floor is purpose built to be trained on and move weights across. We don't face slippery wet grass or muddy pitches (notice the high injury rate for football [soccer] in the attached report). We can even regularly pause to sanitise our hands and halt the risk of picking up colds and sickness bugs.
Safe Movement Pattern. Weight training replicates the normal range of movement of our every day activities, sitting, standing, reaching, pushing, pulling. There are no sudden twisting movements on our joints, no fast change of direction for the knees to get twisted and no blunt impacts from jumping, falling or being struck as in contact sports.
Careful Loading. I apply safe and careful strategies to everyone I work with to progressively increase their strength over time. This is called progressive overload and I can carefully increase the weight as little as 1/2 a kilo or lighter. Weight training is exquisitely dosable in this manner, enabling me to apply just enough weight on the barbell to help someone progress but no more than is needed for that session. This scaleability is sometimes where other activities struggle.
Studies done into correctly performed weight training vs other physical activities statistically prove its safety as a choice of exercise. A 1994 study published in the Journal of Strength & Conditioning found the injury for weight training to be just 0.0035 injuries per 100 participation hours. Badminton was actually found to be statistically higher in injury rates in comparison! The top of the league was taken by football with 6 injuries per 100 participation hours. You can download this report at the link below if you would like to read it.
The key takeaway from this is that nobody can ever be guaranteed 100% they will never be injured. However in all my experience weight training provides results, can be done by almost all ages of people throughout the year and is simple and time efficient.
I personally train this way myself and you can find out more about this type of training at the link below.
If you are over the age of 40, and wondering if strength training is of use to you, I highly recommend reading The Barbell Prescription by Dr Jonathon Sullivan & Andy Baker.
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