The 5 Biggest Misconceptions About Strength Training

And How It's Holding You Back

It's time to start adding plates to the bar, grabbing heavier dumbbells, and placing the pin a little lower. Strength training has begun taking a back seat in the gym, with many actively avoiding it.

Worse is that some do this from a place of misunderstanding and the fear of lifting. We want to fix this. Everyone has their own lifting needs and personal situations, but many people are holding back and possibly opting out of gains.

This article will go over 5 misunderstandings people have about strength training and lifting heavy. Did you fall for any?

Key Points You Need To Know! Strength training and lifting heavy are more than just "ego". Using heavier loads in the gym delivers specific benefits and improves overall performance. Lifting heavier loads is a process and safe when done gradually; it can actually prevent injury. "Heavy" is relative to the person, and these loads place specific stressors on the body.

You Are Strong Enough!!!

One of the biggest hang-ups we see in people is highly underestimating their strength. They will perform 10 reps with 100 pounds, but then refuse to lift 110 or 120 pounds because "that's too heavy."

In reality, you'd be able to;

• Lift 110lbs 6-7 times
• Lift 120lbs 4-5 times

Part of this is due to the fear that some influencers and community voices have of lifting. Another part is simply that people genuinely don't believe they can, and no one has ever pushed them.

For quick guidance,

• 15 reps +10% load = 12–13 reps
• 12 reps +10% load = 9–10 reps
• 10 reps +10% load = 7–8 reps
• 8 reps +10% load = 5–6 reps
• 6 reps +10% load = 3–4 reps

But that's not the main point. The main point is that this is just one misconception people have about strength training and using heavier loads. More importantly, these could be keeping you from making real gains. 

The 5 Biggest Misconceptions About Strength Training And Lifting Heavy

We're now going to go through the 5 biggest misunderstandings when it comes to strength training and why you shouldn't keep them from increasing the load!

1. Lifting Heavy Is NOT The Same For Everyone

When new lifters hear the word "heavy", they often think in absolute terms. In reality, "Lifting heavy" is relative to the person lifting. 

What's "heavy" for some might be a warm-up for others. 

When many trainers talk about "lifting heavy," they really mean using loads heavy enough to elicit various physiological changes. This can include things like;

• Increase bone density (Zhao et al., 2025)
• Improve neuromuscular function 
• Increase quality muscle
• Improve functional strength. 

This is important to understand, as all trainees, regardless of age or circumstances, will benefit since some of these are unique to strength training.

You can have the World's Strongest Man and his Grandmother run the same program using 80% 1RM. The grandma will lose significantly less weight, but it's the same relative intensity, so she gets the same benefits.

Lifting heavy is about placing adequate stress on the body, not a specific amount of plates on the bar.  

2. Strength Training DOES NOT Increase Risk Of Injury

No, lifting does not increase the risk of injury. In reality, resistance training prepares your body to handle life and keep you injury-free.

Fear of injury causes people to avoid heavier loads and strenuous exercises. In totality, this has a net negative effect because it pushes people away from what can actually help them build a stronger body.

Now, of course, injuries do happen. However, you can significantly mitigate this with proper training and progressive overload. 

But do you know what else causes back pain? Sitting down too much (Baradaran et al., 2021; Lemes et al., 2021).

However, unlike sitting, strength training and building muscle mass are actually associated with a lower risk of back pain (Chen et al., 2025; Wang et al., 2025).

There is a lot to benefit from strength training in terms of injury prevention, and when done properly, it far outweighs any risk. 

3. Lifting Heavy DOES NOT Mean You Start Today

This exaggerated idea is often used by trainers who still suggest you don't need to lift heavy for whatever reason. They create a caricature of ego lifters who want everyone to start pulling heavy singles right now. 

The reality is that new trainees can see positive adaptations using relatively low loads, some studies suggest 60% of their 1RM. This is a great place to start and a good strategy for building a foundation and practicing form.

However, there should be a general trend towards heavier loads rather than avoiding them. It might take 6 months to build the confidence to start using 80% 1RM; ideally 85%+, but you'll get there! 

A crude example is using a progression like this. Use the specific loads for each week and bring your sets to proximal failure.

• Month 1: Use 60% 1RM
• Month 2: Use 65% 1RM
• Month 3: Use 70% 1RM
• Month 6: Use 85% 1RM

You don't need to start using heavy loads today; you should just start working towards it.

Easy. If you want more structured advice, contact us or check our programs!

4. You DO NOT Have To Train To Failure

As mentioned above, strength adaptations occur independent of hypertrophy. While there is plenty of overlap, the mechanisms are different. 

This means you don't need to always train to proximal failure to elicit strength gains. In fact, research on training to failure shows it plays a lesser role in increasing strength than in muscle growth (Girgic et al., 2022).

This does NOT mean you never need to train with intensity. It just means every set doesn't need to be a grind.

If you've never lifted heavy and are nervous, you can try this; 

• Ramp up loads performing just 3-5 reps. After warm-up, and you reach a reasonable load, start doing sets of 3-5 reps. If you feel comfortable, repeat.
• If you know your approximate 1RM, perform 1 rep of 80-85%1RM 

In fact, using loads of 80-85% 1RM with maximal intent (lift quickly) can produce amazing gains (González-Badillo et al., 2014).

Do any of these, and you'll realize how "easy" it actually feels.

Heavy Lifting Is NOT Ego Lifting

The term "Ego Lifting" has gotten out of hand recently. While it is "a thing", it's recently been used to describe anyone lifting maximal loads. 

You may even hear, "I don't lift heavy anymore, I leave my ego at the door". While we understand the sentiment, it's a false equivalency. 

Ego lifting does not mean lifting heavy; it means lifting loads that are too heavy for you.

It's nearly impossible to get stronger without straining, and it is a simple physiological reaction. And in terms of body movement, some of our favorite exercises use it!;

• Kroc Rows
• Push Press
• Power Rows

Even Kettlebell Training uses body momentum in a controlled manner. Check out our training guide here and here!

Strength Training And Lifting Heavy FAQ

1. Do deadlifts and squats hurt your back?

Not when performed with proper technique and appropriate load. Deadlifts and squats will actually strengthen the muscles that protect your spine. This ultimately improves spinal stability, trunk strength, and spine health. Many back issues linked to these lifts come from poor bracing, excessive fatigue, or jumping loads too quickly.

2. Does lifting heavy increase your risk of injury?

Nope! And it can actually decrease injury in the long-term. Injury risk is more strongly tied to poor progression, lack of warm-up, and inadequate recovery than to the weight itself. When programmed with proper overload progression, lifting heavy can actually increase joint and connective tissue resilience.

3. What are the real benefits of lifting heavy?

Lifting heavy improves more than just strength and actually supports long-term health, injury resistance, and performance/function. It increases bone mineral density, preserves lean muscle mass during fat loss, improves insulin sensitivity, and enhances nervous system efficiency. 

4. How heavy should you lift for results?

We believe that everyone should use a range of loads to maximize results (i.e., 60-85% 1RM). This may look a little different for different people, but we believe everyone should use loads of at least 80%1RM or greater. Whether that's on the heavier side for you or lighter, this is the sweet spot of training.

Start Training Heavy Today! (Or Working Towards It!)

There are a ton of ways to train and get results; we just so happen to think strength training plays a pivotal role.  If you've never followed a real strength program, check out our training specifically designed for this. 

• Power Building- For the lifter that wants to get strong while also putting on mass!
• Pure Strength- For lifters who care about one thing: getting strong!
• Beginners- An awesome option for new lifters wanting to build a solid foundation!
• Personal Programs- For lifters who want to optimize their training!

Any of these can help get you in the right direction and start making serious gains today. Reach out if you need some help or just have some questions!

References

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2. Chen, R., Yang, C., Tang, X., Han, S., Kuang, M., & Li, X. (2025). The relationship between muscle mass and low back pain: a cross-sectional study. European spine journal : official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 34(7), 2597–2604. https://doi.org/10.1007/s00586-025-09026-1
3. Currier, B. S., Mcleod, J. C., Banfield, L., Beyene, J., Welton, N. J., D'Souza, A. C., Keogh, J. A. J., Lin, L., Coletta, G., Yang, A., Colenso-Semple, L., Lau, K. J., Verboom, A., & Phillips, S. M. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British journal of sports medicine, 57(18), 1211–1220. https://doi.org/10.1136/bjsports-2023-106807
4. González-Badillo, J. J., Rodríguez-Rosell, D., Sánchez-Medina, L., Gorostiaga, E. M., & Pareja-Blanco, F. (2014). Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. European Journal of Sport Science, 14(8), 772–781. https://doi.org/10.1080/17461391.2014.905987
5. Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
6. Lemes, I. R., Pinto, R. Z., Turi Lynch, B. C., Codogno, J. S., Oliveira, C. B., Ross, L. M., Araújo Fernandes, R., & Monteiro, H. L. (2021). The association between leisure-time physical activity, sedentary behavior, and low back pain: A cross-sectional analysis in primary care settings. Spine, 46(9), 596–602. https://doi.org/10.1097/BRS.0000000000003996
7. Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585
8. Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Medicine and science in sports and exercise, 35(3), 456–464. https://doi.org/10.1249/01.MSS.0000053727.63505.D4
9. Wang, P., Lu, X., Wen, M., Li, X., Gao, Q., & Qin, R. (2025). Association between muscle strength and low back pain among middle-aged and older adults: a cross-sectional study. BMC public health, 25(1), 1869. https://doi.org/10.1186/s12889-025-23050-2
10. Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://ift.tt/sfEn6Y4
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