Does Lifting Weights Cause Bad Backs and Joints?

Have you ever heard someone, e.g. a doctor, say “lifting weights is bad for your back” or “you’re going to ruin your joints lifting heavy”? If you lift, you’ve heard everyone from doctors to relatives say these very things. Is lifting bad for your back and joints?

Not if you train smart. Training smart is not loading a bunch of weight on the bar you haven’t trained for and then trying to do it. Smart training is using a program (plan) and adding 2.5-5 lbs a set over a long period of time. Your body can adapt to just about any stress it’s put under if the stress is manageable. This includes lifting weights. Small, manageable incremental increases of weight over time will get you stronger, in other words, cause your body to adapt. Lifting weights won’t cause bad backs and joints.

In addition, here’s what the research says:

“The injury incidence in weightlifting was 2.4–3.3 injuries/1000 hours of training and 1.0–4.4 injuries/1000 hours of training in powerlifting.” They concluded “The risk of injury in both sports were similar to other non-contact sports also requiring strength/power, but low compared to contact sports.” This study goes far more in depth than this quote. If you’re really interested there’s a lot of information to glean.

Sports with the most injuries. Notice strength sports don’t make the list. Keep in mind, those who compete in strength sports are pushing their bodies to the limit. They’re the ones MOST likely to get injured.

Compared to other activities, lifting has very low rates of injury. Train smart and you’ll have even less injury than your lifting peers. No, lifting weights isn’t going to give you a bad back or ruin your joints.