Weight Training Filter: How do I avoid straining when lifting weights

January 18, 2020 1:37 PM

I'm new to weight training. I understand that the way to strength is to use a manageable weight and do reps until failure. Problem: I find that on the last rep I'm straining which gives me headaches afterwards. Maybe that's from the tensing of muscles leading to more blood flow to the brain? How can I keep progressing without straining or at least without the headaches?
posted by storybored to Health & Fitness (11 answers total)

Make sure you are breathing appropriately. You should generally be exhaling during about half the lift (eg when pushing the weight up during bench or standing up from a squat). If you feel like you are straining you are probably holding your breath too much.
posted by lollusc at 1:54 PM on January 18, 2020

Maybe try a program that doesn’t work to failure? That’s not required to build strength. I like this program picker!
posted by hollyholly at 2:21 PM on January 18, 2020 [3 favorites]

I understand that the way to strength is to use a manageable weight and do reps until failure.

Sort of. Strength training calls for heavier weights, which you lift fewer times (e.g. 3 to 6) at greater per-rep effort. This approach usually uses predetermined sets and reps, and only rarely does one come close to failure. Training with lighter weights to failure is more of a bodybuilding approach. Either way is fine.

Problem: I find that on the last rep I'm straining which gives me headaches afterwards.

The straining itself is literally how the workout is valuable. You can't avoid the part with effort and still get the benefits of lifting. As for headaches, I think this has happened to me after a break, and it just went away with consistent training. Either I got acclimated to something or I subconsciously stopped clenching my teeth or whatever. But it's also possible you're dehydrated or causing the headache some other way. It's also possible something is seriously wrong with your health or technique but who could know that over the internet?
posted by daveliepmann at 2:23 PM on January 18, 2020 [1 favorite]

Don't lift until failure - it's dangerous for many lifts, especially if you don't have a spotter and are by yourself. Don't hold your breath on your lifting.

"Lift until failure" really means, "Lift until failure with proper safe form". Lurching around, arms wobbling, curved spine, holding breath etc means you are going too heavy.

Don't forget that a lot of advice on weightlifting is unfortunately littered with "bro science", and also focused around people lifting seriously heavy weights and trying to wring every small advantage they can. In real life, you don't need to do this to see positive results.
posted by smoke at 3:00 PM on January 18, 2020 [9 favorites]

Your form is bad, you are weak and you're over stressing your neck trying to stabilize your torso probably. Back off the weights and concentrate on form and using the correct muscle until you achieve a base level of coordination and core muscle strength.

A lot of weight lifting programs assume people have the core strength to balance their torso but a lot of people who sit all day just don't anymore. A few months of pilates or foundation training followed by some sessions with a good trainer will set you on the right track.
posted by fshgrl at 3:12 PM on January 18, 2020 [3 favorites]

Recent study finds you don't need to lift to failure.
posted by Mr.Know-it-some at 3:34 PM on January 18, 2020 [1 favorite]

If you're new to weight training I would seriously not train until failure. Training until failure is a really good way for experienced lifters to hurt themselves, much less people still getting used to the movements. Anyway, training until failure with lots of reps is more for size, less for strength. If you want to build strength you should back off when you have 1-2 reps left in the tank (though if you're new, you're build size/strength whichever route you take).
posted by Anonymous at 4:18 PM on January 18, 2020

In my experience this is not uncommon, and tends to be associated with inadvertently straining the neck during a movement. Try and maintain neutral alignment at the neck -- don't twist it to the side (e.g. to observe yourself in the mirror) or crane it upwards during a lift. If the headaches are consistently associated only with certain lifts, try taking a week off from those and see if things improve.
posted by ludwig_van at 2:19 PM on January 19, 2020 [1 favorite]

Others have mentioned this, but I want to reiterate it and add a bit of detail. The way to strength, especially for a beginner, is not training to failure. The way to strength is gradual increase in load. The standard prescription is to begin with a weight that is not only manageable but actually easy, and perform a fairly small number of reps (3 sets of 5 and 5 sets of 5 are popular patterns). Every time you go, increase the weight by the smallest increment your equipment allows -- probably this is 5 pounds.

If you want a more specific program, the standard recommendations are Starting Strength or Stronglifts 5x5, the sources of the 3x5 and 5x5 patterns respectively. They are pretty similar to one another. Starting using an easy weight gives you time to get your form straight, and prevent you from being completely wiped out following your workout in the early stages of the program. The constant increases in load then drive increases in strength.
posted by egregious theorem at 6:11 PM on January 19, 2020 [1 favorite]

Please go back up and read smoke's post again. It is spot on.
posted by wile e at 8:08 AM on January 20, 2020

Don't hold your breath on your lifting.

Jus holding your breath - don't do it. Using breathing to help: sure.

The vasalva maneuver when done correctly for squats (but also other barbell lifts like deadlifts, overhead press and bench press), is extremely valuable and can help you protect your spine under heavy weights. You should learn how to do it if you intend to train for strength.

Honestly ; if you can get a coach even if only for a few sessions. Having someone watch you lift and give good feedback is ultra valuable.
posted by lalochezia at 7:15 PM on January 20, 2020