Resistance training is essential to strengthen strength, increase muscle mass and improve overall health. However, when individuals raise more weight than they can manage safelyThe consequences can prevail over the advantages. Whether due to Ego liftinglack of supervision, or Incorrect progressionlift excessively heavy loads can cause acute injuries,, Chronic joint problemsAnd Central nervous system fatigueand even Fainting (syncope).
This article breaks down the harmful effects of lifting too much weight and provides practical strategies for safe and efficient strength training. Below, we decompose the most common physiological consequences of the overload and what you can do to protect yourself or your customers.
1. Musculoskeletal injuries
Lift too much weight in a stress overwhelming on muscles, tendons and ligaments. This can cause muscle strains, ligament sprains, inflammation of tendons or even complete ruptures. These injuries often occur when a launcher tries a weight that they cannot control or perform with an appropriate shape, especially in multi-argument movements such as the bench press, the squat or the lifting of the earth.
Current injuries:
- Muscle soules and tears
- Ligament
- Tendonitis or breaking of tendons
- Herniés discs
- Joint dislocations or cartilage damage
Options to avoid injury
- If in doubt, choose Ego control: it is better to raise 5 to 10% lighter with excellent shape.
- Start each session with complete warm -up using lighter weights and mobility work.
- Use gradual overload – ADD weight by low increments only when the shape remains consistent.
- Ask a qualified coach to assess your lifting technique.
Search overview: A 2018 review in BMJ Open Sport & Exercise Medicine found that Selection of inappropriate load and bad shape were among the main causes of injuries in recreational weightlifting.
2. Joint stress and long -term wear
When the joints are overloaded on several occasions without sufficient recovery, the cartilage which amortizes them begins to wear out. THE shoulders, knees, hips and spine are particularly vulnerable when the load exceeds what muscles and stabilizing ligaments can support.
Current injuries:
- Chronic shoulder or knee pain
- Degradation of cartilage
- Osteoarthritis
- Meniscus or Labral tears
Options to protect joints
- Pivot the heavy load phases with Delload weeks or training focused on mobility.
- Do not maximize each session – alternative intensity levels throughout the week.
- Use suitable equipment (such as lifting shoes, wrist wraps, knee sleeves) if necessary.
- Include unilateral and corrective exercises to balance joint loading.
Repetitive overload can speed up joint degenerationEspecially in the elderly or those who have poor mobility or alignment.
3. Sundain (syncope induced by the exercise)
Syncope (fainting) During or after the heavyweight uprising is not uncommon and this can occur due to several interdependent factors:
- THE Valsalva maneuver (holding your breath), which restricts blood circulation and causes a sudden drop in blood pressure.
- Orthostatic hypotensionWhen blood gathers in the legs and deprives the brain of oxygen.
- Low blood sugar or dehydrationEspecially in storms on an empty stomach or undernourished.
- Overxtion or activation of the Vagal nerveespecially in highly stressed or deconditioned weightlifting weightlifting.
Warning signs before fainting:
- Vision of the tunnel
- Sudden nausea or moist skin
- Weakness or trembling
- Dizziness after locking an elevator
- A feeling of “black loss” or hearing loss
Options to prevent fainting
- Breathe regularly and avoid the prolonged bracing unless the maximum elevators.
- Never jump a meal before intense training – Take a light and balanced pre -training meal.
- Stay well hydrated and take breaks if necessary.
- Do yourself in standing movements after seated or lies (for example, legs press).
McCullough et al. (2016) stressed that syncope during resistance training is more frequent among the new ones to heavy lifting or under strong mental or physical tension.
4. Wounds of the vertebral disc
The uprising of poor posture or low nucleus commitments places enormous compression forces on the spine. Over time, this can cause lesions of the vertebral disc such as bulges, hernias or a nervous impact (for example, sciatica). These injuries can cause sharp pain, numbness or mobility limitations.
Options to protect the spine
- Use appropriate techniques of vertebral alignment and bracing – the neutral spine is essential.
- Strengthen the muscles of the deep trunk (for example, transverse abdominis) with targeted work.
- Avoid loading the heavy bar until you master the fundamental corporal weight elevators and dumbbells.
- In case of doubt, regress a safer variation (for example, trap bar instead of straight earth lifts).
Movements such as the lifting of the earth, the row of dumbbells or the rear squat – if they are made with poor basic commitment – can transmit excessive pressure to the lumbar column.
5. Fatigue of the central nervous system (SNC)
Lift too much, too often, especially near the maximum effort – can overwhelm the SNC. Unlike muscle pain, SNC fatigue is systemic: it causes mental fog,, reduced coordination,, sleep disturbanceAnd slower reaction time. Without rest, it leads to Suntntraînement syndrome.
Options to manage SNC fatigue
- Use structured programming with Planned deloads every 4 to 6 weeks.
- Vary your training charges (for example, heavy, moderate and light days) throughout the week.
- Monitor SNC stress signs such as insomnia, irritability or unrelated sessions.
- Prioritize recovery with sleep, nutrition and active rest days.
SNC fatigue is altered strength of strength and increases the risk of technical ventilationwhich often precedes injuries.
Note: SNC fatigue differs from muscle pain – it is more neurological and affects mood, motivation and performance.
6. Hormonal and recovery disturbance
Excessively heavy lifting of inadequate recovery can increase cortisolDELETE testosterone And growth hormoneand disrupt insulin sensitivity. These hormonal imbalances slow muscle growth, harm recovery and increase fat retention.
Options to support hormonal balance
- Avoid training for failure with each session – making 1 to 2 reserve rehearsals.
- Ensure good nutrition, especially post-training proteins and carbohydrates.
- Get at least 7 to 9 hours of quality sleep.
- Do not train intensely every day – recovery is when growth occurs.
According to the National Force and Conditioning Association (NSCA), advanced athletes should follow planned intensity cycles To avoid hormonal and metabolic disturbances.
7. Depression of movement techniques and compensation
When the loads exceed what an elevator can control, their The form is often breaking downleading to:
- Rounded back in earth lifts
- Excessive knee journey before squats
- Deprived of the lower back during aerial elevators
- Saccaded and dangerous mechanical bar path
Poor technique under heavy loads not only reduces efficiency elevator but also significantly Increases the risk of injury.
8. Pressure of mental health and ego lifting
Ego uprising – Weight depending on pride or pressure – can increase anxiety, reduce confidence and erode motivation. Comparison of social media, gym cultivation or competition can encourage weightlifting to push loads for which their bodies are not ready.
Mental well-being options
- Together Performance -based objectives (shape, representatives, mobility) rather than weight alone.
- Celebrate consistency and technique as much as prs.
- Take breaks in external pressure by causing solo or social media outside social media.
- Look for mentorship or coaching that values longevity on maximum elevators.
A state of mind focused is precious, but prioritize form and progress on numbers is the long -term health key.
Warning signs that you lift too much weight
- You are still Use momentum or jerk movements
- Your form deteriorates quickly during sets
- You experience Persistent joint pain or pain
- You are Impossible to finish rehearsals with control
- You are often Need obeurs to take off or re-rack
- You fear your training or you feel excessively tired
How to prevent injuries during heaviness
- Use an appropriate technique and progressively progress
- Follow the periodic programming (Deload weeks included)
- Reheat properly with dynamic movements
- Focus on the controlled tempo and the complete amplitude of the movements
- Train with an observer or under professional supervision
- Listen to your body – if it hurts, don’t go through
Conclusion
Although the lifting of heavy goods vehicles is effective in strengthening strength and muscles, lift beyond your limits Without control, structure or technique leads to Avoidable injuries and reverse. Force training should be on Longevity and progressionNot the short -term ego elevators. With intelligent programming, appropriate technique and attention to recovery, you can build a resilient and strong body – without breaking it.
References
- Keogh JW, Winwood Pw. The epidemiology of injuries through sports disciplines: a review of literature. Sports medicine. 2017; 47 (3): 469–490.
- AASA U, Svartholm I, Andersson F, Berglund L. injuries among weightlifting and powerlifters: a systematic review. BMJ Open Sport & Exercise Medicine. 2017; 3 (1): É000213.
- Schoenfeld BJ. Muscular hypertrophy mechanisms and their application in resistance training. Journal of Force and Conditioning Research. 2010; 24 (10): 2857–2872.
- NSCA (National Force and Conditioning Association). Essentials of strength training and packaging, 4th edition. Human kinetics; 2016.
