Buzz
It shouldn't come as a surprise to regular Mytour followers, but a recent study suggests many of us are training with weights that are too light. Coach Greg Nuckols wrote an article on this research, which sparked considerable debate online. The key takeaway from the reactions: a lot of people fear that lifting heavier weights will result in injury.
The study, a meta-analysis of multiple studies where people selected their own weights for various exercises, showed that most individuals chose weights roughly half of what they could lift for a single repetition. Of course, lighter weights are appropriate for certain scenarios, like performing 25 reps of the bench press, where lighter weights are needed compared to a 5-rep set. However, even with these considerations, the study revealed that participants generally selected weights that were still too light for the task at hand.
This doesn’t mean everyone needs to lift heavier weights, but many likely should. Next time you're at the gym, think about increasing the weight if you:
You've progressed beyond the beginner stage (light weights are fine for starting out, but eventually, you’ll need a more challenging stimulus).
You feel like your strength gains have plateaued.
You feel like you’re not adding as much muscle mass as you hoped.
What if you fit into one or more of these categories, but you're still concerned about the risk of injury or feel intimidated by the idea of lifting weights you’ve never attempted before?
It's crucial to realize that lifting heavier weights isn’t inherently dangerous. Injuries in the gym are rare and generally occur either gradually over time (which can happen with both light and heavy weights) or as a result of reckless actions. Simply adding a bit more weight to your lift is not a reckless action.
So, if you’re ready to experiment with heavier weights, how can you overcome your fears and prepare for the challenge? Here are some tips to help you out.
Ensure you’ve set up safety measures.
When people talk about their fear of lifting heavy, the bench press often comes up as the primary concern. Since you're pressing a barbell above your chest, there's the worry that if you can't lift it, you might get pinned underneath.
Luckily, there are plenty of ways to bench press safely. One option is to have a spotter—someone who stands behind you and helps rack the bar if you're unable to finish the last rep on your own. Another option is to bench press inside a squat rack, where you can set the bar on the safety pins and safely slide out from underneath it.
And if you forget to set the safeties and didn’t ask for a spotter, it’s actually fine to lower the bar onto your chest (with your core braced), roll it toward your hips, and sit up. It’s not exactly enjoyable or comfortable, but you’ll be safe and live to share the story.
The technique above—often jokingly referred to as the 'roll of shame'—is explained in our complete guide to failing lifts. You can also use the squat rack for squats, as it was designed for. Take it from someone who's failed plenty of lifts: anything in the gym can be failed safely.
Give heavy holds and walkouts a try.
Before jumping straight into lifting heavy weights, let’s try another way to ease into it: the heavy hold. This involves taking a weight you aren’t quite ready to press yet and simply holding it for a minute before placing it back on the rack. (It’s a good idea to have a spotter for this.) Here’s bench press legend Jen Thompson explaining how to incorporate heavy holds into your training:
You can also perform heavy holds for the overhead press: set the safeties above your head, position the bar on them, and load it with plates. Then, with straight arms, get under the bar and stand it up. You can even add an extra challenge by marching in place to work your core. If you struggle, don’t worry—the safeties are there, ensuring the bar won’t fall on your head.
For squats, the equivalent is the walkout: place the bar on your back, take a few steps backward as if you were going to squat, but instead of lowering, simply stand there for a few seconds before walking the bar back in.
These exercises are fantastic for boosting confidence. Once you’ve had 225 pounds on your back, 200 pounds won’t seem so heavy. Plus, you’re still working on core strength and stabilizing muscles, even if you're not doing the full lift.
Aside from holds, you can try partial lifts. For instance, a quarter squat (just a slight knee bend) lets you handle more weight than a full squat. It’s both a confidence booster and a strength builder. The same applies to block pulls or rack pulls, where you only do the top part of a deadlift. (Pro tip: use straps if your grip starts to fail.)
Finish with an AMRAP
AMRAP stands for 'as many reps as possible.' For example, if you're doing three sets of 10 reps for an exercise, you complete the first two sets with 10 reps each, and then do the last set as an AMRAP. If the weight is right, you might only manage 10-12 reps in that last set. But if you push further and hit, say, 20 reps, that's a clear sign you should add some weight next time.
Some training programs incorporate AMRAPs for this exact purpose. You can use lighter weights but still challenge yourself during that final set. Doing an AMRAP also helps you learn what true failure feels like, so you can better gauge what it feels like to be, for instance, two reps away from failure. With this understanding, choosing the right weights becomes easier in the future, since you'll know what a set near failure should feel like.
