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How risky is it to lift weights?

The biggest reason people are afraid to step into a gym is fear of hurting themselves.


But how risky is it to lift weights?


Generally, injury risk is measured by injuries per 1000 hours of participation in an activity, so let's compare a few things.


A 2004 study looked at the average individual injury risk of many activities, ranging from average household tasks like walking and gardening, to higher-impact sports. To summarize some key numbers:


Lifestyle tasks like walking and cycling to work, gardening, home repair, as well as sports like golf, dancing, swimming, and rowing showed an injury risk of 0.19 to 1.5 per 1000 hours of participation. (1)


On the other end, higher intensity sports like squash, judo, basketball, soccer, volleyball and other contact sports had a range of 6.6-18.3 injuries per 1000 hours of participation. (1)


But what about lifting?


A 2015 study that observed injuries among weightlifters and powerlifters found 1-4.4 injuries per 1000 hours of activity. (2)


I draw a few conclusions from this.


One obvious thought is that lifting weights isn't nearly as risky as some people make it out to be. Dynamic activities like sports, which require you to run, jump and react to opposing players, are far more injurious than lifting. When you think about it, it makes sense. In a gym, you have likely both feet on the ground, you have full control over weight selection in an air-conditioned facility, and you can take your time at your own pace.


Returning to the first study, another key observation they made was that the highest absolute number of injuries happens during low-risk activities such as gardening and walking because they are performed so often and without as much conscious thought about the activity as you would lifting weights. (1)


Meanwhile, the benefits of lifting are clear. Stronger joints, improved bone density, increased metabolism, reduced risk of cardiovascular disease and death, improved brain health, and increased functionality and independence.


Look at these numbers as you will, but the benefits far exceed the small risks of lifting weights.


To your good health,

Coach Stephen


References:


Thanks for reading.


P.S.

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