Maggie's Farm

The problem with heavy weight exercise is... well heavy weights. Many people think; gee! I just pressed, squatted, whatever X pounds I wonder if I can do X+20? Or similarly they think: Gee! Look how big my bicep, thigh, whatever has gotten I wonder if I can make it even larger???

Wrong!

If you are trying out for the Olympics, or to look like Igor or want to be a lineman in the NFL maybe you are on the right track. But if your purpose in starting an exercise program was to improve strength, health and flexibility you are on the wrong track. You want to find a couple of daily routines that build and maintain strength and flexibility and stick with them. Alternate between the two routines every other day. Find a weight (or an exercise that doesn't use weight) that you can do 10 times for three sets. Settle in on these routines with minor adjustments and you are on your way to a lifetime of strength and flexibility.

However, if you succumb to that temptation to see how much you can press, squat, list, whatever the best you can hope for is minor injuries and looking like Igor. More likely occasional major injuries. You absolutely do not want to "push" yourself. Sorry the gym rats are giving you bad advice. They will learn something in time that you can only learn that way. They haven't learned it yet and that is why they think you should be trying to outdo Arnold Schwarzenegger.

I am shocked to hear that there are different opinions on this!

But seriously simply because you can find someone who agrees with you doesn't make it the correct choice.

Have you ever known someone who worked all their lives in a physical job where they pretty much did the same thing everyday? Typically they have muscle and bone conditions that cause them pain and disability everyday of their lives. This is what the "prescription" you suggest promises you.

If your goal is exercise for health and the ability to easily perform everyday physical activity, you don't need the muscle tearing, tendon snapping maximum weight exercise. Most exercise follows the 80/20 rule. That is you get 80% of the benefit from 20% of the effort. Coincidently you get 80% of the injuries from trying to attain that additional 20% benefit. Why? If a reasonable and attainable level of exercise gives you the strength and stamina you need everyday why try for "superman" with the risk of injury?