Weight training has become one of the most popular forms of exercise. When people think about starting a fitness routine or signing up for a gym membership, weight training often comes to mind—whether it’s for weight loss, body sculpting, or general fitness.
A decade ago, weight training was viewed as a niche activity reserved for a select few who wanted to bulk up and achieve a muscular physique. Today, however, it is recognized as a crucial part of fitness for people of all ages and genders. As we age, we naturally lose muscle mass, and many now understand that maintaining a certain level of muscle is key for strength, overall health, physical fitness, and endurance.
Although weight training has grown in popularity, it’s essential to recognize that it also increases the risk of injury. Lifting heavy weights repeatedly without proper technique can lead to serious injuries, often turning a well-intentioned pursuit of fitness into an unwanted setback.
Trainer Jang Young Cheon, who has 11 years of experience in the field, explained, “The frequency of injuries tends to be higher among those who think they know what they’re doing, rather than complete beginners.” He continues, “Today, even if people don’t go to the gym, they can easily access information on platforms like YouTube and social media. But there’s a big difference between watching an exercise video and actually performing the movements. Trying to mimic exercises without proper form often leads to injury.”
As people become more comfortable with weight training, they often fixate on lifting heavier weights. The big three exercises—squats, deadlifts, and bench presses—are typically considered the ultimate benchmarks for overall strength.
However, focusing solely on adding more weight without understanding the principles of the exercises or maintaining proper form is a surefire way to increase the risk of injury. As long as proper technique is followed, performing fewer reps with lighter weights is far more effective in the long run.
Jang emphasized, “Unless you’re training to be an athlete or competing in a strength competition, the weight you lift in the big three exercises isn’t as important as people think.” He added, “For the average person focused on health and fitness, it’s much better to gradually increase the reps with lighter weights instead of overloading the joints with heavy weights.”
Proper foot placement is key in squats. Keep your feet shoulder-width apart at an angle of around 20 degrees. As you squat, focus on pushing your hips back and lowering your body in a controlled motion, ensuring your knees don’t go past your toes. Looking straight down during the squat can also lead to poor form, potentially straining your knees and shoulders and significantly increasing the risk of injury.
Deadlifts are another critical lift to get right. The goal is to open the chest, keep the back flat, and align your spine in a neutral position before using the power of your legs to lift the barbell. Deadlifts are notorious for causing lower back injuries, especially if the lower body can’t handle the weight and the back begins to rise prematurely. This can lead to immediate injury, so maintain proper form throughout the lift.
Finally, the bench press is another essential movement that demands attention to form. It’s vital to keep your shoulder blades (scapulae) retracted and fixed in place while lifting the barbell. One of the key points is creating a slight arch in your lower back. Lifting the barbell using only your shoulders or using momentum to push the weight up can significantly increase the risk of injury. It’s also important to note that the bench press is typically the slowest exercise to progress in terms of weight compared to squats and deadlifts.
For beginners or those just starting their fitness journey, Jang recommends focusing on machine exercises rather than jumping straight into barbell lifts. Machine exercises help the body adapt to proper movement patterns before moving on to more complex exercises like the big three lifts.
If machine exercises still feel difficult, there’s another option: bodyweight training.
Jang explains, “Bodyweight exercises can still be very effective for building muscle. If machines feel too challenging, it’s a good idea to start with simple bodyweight exercises to build strength gradually.”
For upper body strength, knee push-ups are a great place to start, while chair-supported bodyweight squats are a solid option for the lower body for the lower body.
Jang adds, “Progressing from knee push-ups to regular push-ups, and from chair-supported squats to freestanding squats, is clear evidence that your muscles are growing.” He continues, “Even beginners will enjoy the satisfaction of seeing their strength improve as they advance in these exercises.”
