Lifting weights offers many benefits, but as a weightlifter or strength trainer, you may be wondering if you’re training correctly. Are there concerns you need to be aware of?

You may also be curious about potential problems associated with weight training if you’re someone who’s thinking about venturing into this type of strength training. Should you move forward, or are the risks too great?

Asking these questions is good because learning about potential concerns now can help you avoid issues later. Whether you’re experienced with weight training or you’re just getting started, knowing about the possible risks will help you move forward with safety as one of your prime considerations.

Who We Are

Akfit is a specialty fitness store based in Canada, and one of our goals is to present information our customers can benefit from. By sharing insights on a wide range of exercise-related topics, we hope readers will be able to make informed decisions as they move along their individual fitness journeys.

We supply quality exercise equipment for home gyms and commercial settings, and we want people who use any type of fitness equipment to handle it safely and effectively. 

In keeping with our goal of being fully transparent and open with our customers, we’ve put together a list of top concerns associated with weight training. We didn’t do this to discourage you; on the contrary, we’re proponents of strength training and encourage you to explore this important fitness branch.

But we urge you to proceed with the level of caution and responsibility required to maintain safety when you’re doing any kind of lifting. We purposely present this info because we want our clients to know the good, the bad, and the ugly associated with all forms of exercise. When you’re informed, you can feel more confident with your fitness goals and how you choose to achieve them. 

In This Article

We’ll go over safety concerns and other potential issues, and we’ll provide tips to help you weight train safely. This article covers the following:

1. What is Weight Training?
2. Concerns Associated with Weight Training
3. Who can Benefit from Weight Training
4. How to Move Forward

What Is Weight Training?

The fitness specialty known as weight training is about toning muscles via equipment and gear that provides resistance. Weight training strengthens muscles and improves the physique. For many adults, two to three 20-minute sessions a week are enough to achieve noticeable improvements. 

Through weight training you can target specific muscle groups that you’d like to see increase in strength or size. Practically anyone can lift weights, starting with lighter ones and working their way up. Weight training is beneficial for anyone who wants to develop more physical strength and improve muscle tone. 

Fitness Goals

Although those with sports careers definitely benefit from weight training, you don’t have to be a professional athlete to profit from lifting weights. Whatever your fitness goals, strength training can be an essential part of your routine. 

Here are some common goals for which strength training can be beneficial:

• Gaining strength
• Building muscle mass
• Being able to do more push-ups and pull-ups
• Having the strength to run races
• Building the strength to row or swim for long stretches
• Building upper body strength
• Increasing leg strength
• Rebuilding muscle mass after injury or illness
• Growing stronger for work, sports, play, or just because

Benefits

Especially when combined with cardio exercise, a weekly routine that incorporates some level of strength training offers numerous benefits. They include:

• Healthier bones
• Better posture
• Improved sleep
• Higher energy levels
• Stronger muscles
• Increased metabolism
• Better mood
• Improved balance
• Increased confidence

Equipment

Look around any gym and you’ll find a wide selection of fitness equipment designed for lifting and strength training. Weight training equipment includes:

• Home gym combos
• Functional trainers
• Racks & cages
• Benches 
• Upper body machines
• Lower body machines
• Core, abs, & back machines
• Grip strengtheners
• Training grips & straps
• Wrist & ankle weights
• Dumbbells
• Weight plates
• Lifting bars
• Kettlebells
• Power sleds
• And more

Real Concerns Associated With Weight Training

Whenever force is used, care is needed. With weight training, you’re lifting heavy objects or pushing against weights to create resistance that builds muscle mass over time. It’s important to use proper techniques to avoid getting hurt. 

These are the main concerns associated with weightlifting and strength training. 

Concern 1: Improper Lifting Techniques

Using the wrong techniques to lift weights can result in sprains, fractures, or other injuries. Whether you’re a novice or you’ve been lifting weights for a long time, check to see that you’re using correct posture and applying the right techniques to lift weights to avoid injuring yourself or anyone in your vicinity.

• Solution: Work with an experienced training specialist when you’re starting out. Have a trainer check your technique even if you’ve been weight training for a while. 

Concern 2: Failing to Warm Up

As with any type of exercise, it’s important to prepare your body for the rigors of weightlifting by warming up. Failing to warm up can lead to injuries, since the muscles aren’t ready yet to support the weight you’re trying to move.

• Solution: Warm up prior to strength training by spending at least five minutes stretching, walking, or doing some type of cardio exercise.

Concern 3: Lifting Too Much

While we can appreciate enthusiasm for strength training and wanting to work up quickly to lifting heavier weights, don’t overdo it. Take the time that you need to adjust to heavier weights. Trying to lift too much can lead to back injuries and other traumas you’re best off avoiding.

• Solution: Don’t lift too much too quickly; work up to heavier weights slowly and conservatively. You’ve got time!

Concern 4: Not Letting Your Muscles Recover

If you don’t let your muscles recover in between strength training workout sessions, you’ll pay the price. You run the risk of tearing muscles or overtraining. Without proper rest in between workouts, your body can’t recover from stress, and you may experience unpleasant symptoms including pain, trouble sleeping, decreased performance, fatigued muscles, and weakened immunity.

• Solution: Be sure to rest at least a full day in between working out specific muscle groups. 

Concern 5: Accidents & Injuries

In weight training, accidents can lead to serious injuries. This is a very real safety concern you must take seriously when lifting weights or using strength training equipment.

• Solution: Always follow weight training safety practices, which include working with a spotter, lifting only as much as you can handle, and wearing no-slip shoes. 

Concern 6: Unrealistic Expectations

We know you want to get into the best shape of your life quickly, but remember to keep your expectations in check. You won’t sculpt your body overnight. It takes time, discipline, and dedication; with perseverance, you’ll get there.

• Solution: Maintain a realistic outlook and trust that over time, you will see the results you’re working towards.  

Concern 7: Ignoring Pain

When it comes to weight training, pain is a signal you need to listen to. Ignoring pain and trying to push through it can lead to setbacks, accidents, and injuries.

• Solution: Pay attention to pain. If it hurts, stop. Let your body recover, then try again in a few days. Or try again with less weight and resistance. Remember, you can always build up to heavier weights over time as your body increases in strength and endurance. 

Who Can Benefit From Weight Lifting & Strength Training?

When done correctly, weight training can be a rewarding part of almost everyone’s fitness program. Weight training is versatile, customizable, and beneficial so long as correct techniques are used and safety precautions are adhered to every time.

Those who can benefit from lifting weights and adding a variety of strength training exercises to their routines include:

• Powerlifters
• Bodybuilders
• Weightlifters
• Discus throwers
• Hammer throwers
• Canoers
• Rowers
• Basketball players
• Rugby players
• Wrestlers
• Boxers
• Gymnasts
• Swimmers
• Runners
• Other athletes
• Anyone who wants to build muscle
• People who want to sculpt their bodies and improve their physique
• Anyone wanting to tone their body
• Individuals who wish to build strength, stamina, and endurance
• People who desire to look and feel better
• Individuals who need more physical strength for their jobs
• Those who are recovering from injuries or medical conditions
• Anyone who is drawn to strength training for any reason

The beauty of weight training is that it welcomes all levels, abilities, ages, and fitness goals. Whatever attracts you to strength training, know that you can engage in this form of fitness with safety in mind regardless of your current shape. Start where you are, work with a trainer, and work your way up slowly but steadily for the long-term benefits you want. It’s very doable. 

Ready for Your Next Level in Weight Training?

Whether you know something about weight training or you’re a total beginner, adding strength training elements to your fitness routine will help your bones, muscles, heart, stamina, balance, metabolism, and more. If you’re ready to move into your next level in weight training, the fitness specialists at Akfit are ready to help you.

We provide strength and conditioning equipment to fitness enthusiasts of all levels. Our quality exercise equipment is suitable for both home and commercial settings, and we provide personalized service to our customers to make sure everyone has the right equipment and information for their desired results.

We make it a point to meet our customers where they are in their fitness journeys, providing useful tips and targeted services our clients find useful. 

Akfit doesn’t simply sell great fitness equipment; we also service what we sell. This means that if your functional trainer or your home gym system needs maintenance, we’re available for efficient, cost-effective service solutions you can count on. 

Akfit Also Serves Commercial Accounts

Do you run a gym or sports facility? Akfit regularly works with businesses like yours to equip gyms with top-quality, reliable fitness equipment known for safety and performance. Check our selection of commercial strength products you can add to your gym or fitness facility to meet the needs of more of your patrons. 

Our fitness specialists welcome your questions. Contact us today for personalized help with the fitness solutions you’re looking for, or stop by our Sudbury, ON location to see for yourself our selection of quality fitness equipment.