Jes Reynolds…Your Fitness Coach

I saw a guy at the gym the other day benching three plates on each side of the bar…what’s that about 315 lbs.?  This was a pretty regular size guy and all I could think the entire time was…why not do a squat instead?  Ok, ok that’s just me staying true to my style of training and lifting.  I do understand there are different forms and purposes for lifting in different ways.

That being said, every person creating their own strength training workouts should consider a few important variables instead of just replicating what they see other people doing.  When preparing for the bench press, you should first decide which of the various forms you’ll use (ie: power lifting vs. bodybuilding, etc.) and the goal you want to achieve when performing the exercise.  Second, the lifter should also consider the risk to benefit ratio of the type of lift and the amount of weight lifted.

There is a risk to benefit ratio for basically every exercise and the risk varies depending on both form used and the condition of the person performing the exercise.  If you are designing your own strength training workouts, you should first assess your current level of conditioning and your experience level with strength training.  Beginners should always choose low risk exercises, use low risk form, and light weight.  This will allow you to train your nervous system to activate the appropriate muscle groups, strengthen weak link muscles, and discover any potential muscles imbalances you may not yet be aware of.

The more advanced lifter should still consider risk to benefit ratio of each exercise they choose, but is more capable of handling higher risk movements. While the risk level of certain exercises may be higher, people with more experience, knowledge, and in better condition have the ability to exercise greater nervous system control during the movement and therefore the risk is lessened overall.  As you, the lifter, choose higher risk movements, one option to decrease overall risk is to perform the specific movement with the same form but lower weight.

Another variable to consider is your age.  Be aware that as you get older, flexibility in ligaments, tendons, and muscles decreases.  This means that you should gravitate towards low to medium risk movements that give you maximum overall benefit.

Reference:
1.  Optimal Muscle Training by Ken Kinakin