Let’s clear up some myths about lifting heavy weights.
First, heavy lifting won’t make you bulky. Poor diet and inactivity do that. Heavy lifting makes you strong and helps prevent injuries.
Second, proper heavy lifting doesn’t cause injuries. Being weak and imbalanced does.
“Heavy” is relative. It depends on the individual’s strength and experience.
Now, about pain during exercise. “No pain, no gain” is outdated. We shouldn’t ignore pain.
But when something hurts, “just go lighter” isn’t always the right advice. That’s lazy thinking.
If a movement hurts, the problem might be the movement pattern, not the weight.
When pain occurs, ask:
1. When does it happen? During muscle contraction or the “negative” phase?
2. How severe is it on a scale of 1-10?
For pain during contraction, sometimes focusing on the negative phase helps. Use assistance or resistance bands to modify.
Pain at 3 or less out of 10 is often okay. Blood flow can improve tissue health.
Pain at 4 or more needs something to change. But “going lighter” isn’t the only option. Keeping weight challenging but limiting range of motion can work too.
Heavy weights aren’t bad. Light weights aren’t always better. Both have their place.