People ask me often, if weight training could be dangerous for them. My answer usually is, that it could be. And it all depends on how they weight train and mainly how consistent they are.

Weight training is very beneficial for our health. But it has to be done right. Otherwise weight training becomes dangerous.

Weight training dangers

The only way you can reap great benefits from weight training is to lift heavy weights. When you are lifting them, it should feel uncomfortable, heavy and hard. If it doesn’t, you are simply wasting your time. Your muscles should be burning.

But this intensity of weight training can also become dangerous to your health. You can get hurt. You can pull muscle, or tear muscle. You can permanently damage your joints, tendons and ligaments. You can develop hernia or seriously injure your back.

Weight training dangers can be offset by consistency

The weight training stops being dangerous to your health when you get consistent. When you weight train regularly and don’t miss your workouts, you are protecting yourself from dangers of weight training.

That means that, you start slowly. And you increase intensity over time. And than and only than you deserve to strength train very intensively. And of course get the most benefits out of it. And finally, you stick with it forever.

The only way to get great benefits from weight training is to lift heavy enough weights. And the only way the weight training can be dangerous is to lift heavy enough weights too.

So, you have to choose: To do intensive weight training and than sticking with it, or to not do it at all and stay safe.

I don’t recommend the second option. Simply because passing the benefits of weight training are just too big to miss. And you are not going to stay safe at all. Your body will be weak, and you will get hurt somewhere else other than in gym sooner or later.

The safe weight training

So, your only option is to start with weight training.  Slowly increasing the intensity until the weight is dangerously high and than sticking with it. You will reap the benefits and you will stay safe without injury.

The most injuries in gyms, lifting weights don’t happen because of a wrong technique. They happen to weight lifters because of their inconsistency.

The guy who comes back to the gym after 2 weeks of not doing anything physical, will probably get hurt, if he starts where he left of. His body is not ready for that weight. And he needs to build it up slowly over time, to get to the level he was before.  

Your muscles start getting weaker 4 days after you last overloaded them with weight training. Ideally, you shouldn’t  leave more than 3 days between your weight training sessions. That’s considering, you weight train all muscle parts on your body in one session.

Another way to stay safe while weight training is to do, or to be able to do at least 15 repetitions in your set. You can do 20 repetitions if you want to be even safer.

This weight will usually be very safe. It’s a little bit lighter and you have to do many repetitions to make that muscle part tired. And than, when you are super consistent, you can add very heavy weight training sessions with less repetitions to your weekly plan.

I usually have a very heavy weight training day on Sundays. I warm up very well. Start with 2 sets of 15 repetitions and than I increase the load to the point that I can hardly do 7, than 5, and than 3 repetitions.

I use multiple joint exercises, that employ big muscles like: lat pull downs, bench press, shoulder press and leg press, for this super heavy day only.

This kind of overload is very beneficial to my strength. But it will be very, very dangerous for somebody, that doesn’t weight train regularly. And injury will certainly happens.

As you can see, weight training can be dangerous to your health. The only way to stay safe is to do it regularly, built the intensity over time and than religiously sticking with it forever.

Than, and only than, not only weight training will become safe for you, but many daily activities you do too.

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If you know me, you would become at least a little bit suspicious of weight training causing hair lose. I lift weights often, and I lift very heavy weights. My whole body fitness is based on weight training.

I believe strongly in weight training. I can’t imagine my life without it and I haven’t missed my workout for 10 years now and yes, I am completely bald.

So, does that mean that weight training causes my hair loss?

The answer is no. In most cases hair loss is genetic. It’s caused by increase in the hormone Di Hidro Testosterone (DHT) in the mans body. It is not the typical Testosterone that young men have in abundance.  

The regular Testosterone that is actually increased in the body by weight training doesn’t cause hair lose. 

That is a Testosterone you really want. It is a good Testosterone, that is still keeping you young. For how long? It really depends on you and your lifestyle. But by not lifting weights, your body will create less and less over time.

Weight training helps to boost testosterone levels but doesn’t cause hair loss.

Men usually start loosing their hair in their early thirties. But some, like me, start loosing their hair in early twenties. And I can clearly remember not being involved in heavy weight training at that time. I was in a competitive rowing team and our preparation consisted of mainly intensive endurance training.

Now, you might thing, that maybe intensive endurance training can cause hair loss. But that would make every marathon runner and Tour the France cyclists bald. And there is really not that many of them bald.

Doing intensive weight training causes temporary increase in Testosterone, also called a hormone of youth. And Testosterone is not responsible for hair loss. Remember, Di Hidro Testosterone is.

Some studies show that Di Hidro Testosterone works in the opposite way than regular male hormone Testosterone does. It causes muscle loss, fat gain, cranky moods, depressions and other negative effects. That’s probably why you see so many out of shape, fat, unattractive bald men out there.

I would love to hope that I am not one of them. And intensive weight training is helping me to not join this group. I have a personal goal to keep six clearly visible bricks on my stomach until I am 60 or so.

If you are interested in your own six-pack abs, read six pack flat abs principles to guide you on your way to achieve hem. If you are already bald, you might as well be a bald guy with six pack abs, don’t you think?  

Weight training will not only not cause your hair loss, but it will help you to avoid the negative side effects caused by higher levels of DHT Testosterone by boosting you regular Testosterone levels. 

And that causes good musculature, tight waist, great sexual function, good moods, no depression and great mental drive. Kind of like a Vin Diesel look and performance. And what man would not want that?

If you are male and you are getting older, you are most probably getting balder. With age, you are loosing your hair, and quite frankly your manhood too. If you want to stop this, than realize that the only way to stop it (not hair loss, but manhood) is to hit the gym and lift heavy weights.

So stop worrying about weight lifting causing your hair loss and hit the gym to keep or regain your manhood. Even without hair you can still be attractive. But the only way to do it is to work hard. To work hard lifting heavy weights regularly.

Does weight training cause hair loss? No, no, no and no. Don’t worry about it anymore and lift those heavy weights regularly. You are most likely to worry about it, because, you want to be attractive guy. Guess what? The intesive weight trraining will do the trick. And you will become one even without the hair.

It will make a huge difference for inactive person to keep doing this simple workout 2-4 times per week on a nonconsecutive days.

What will you need?

Women will need two 5 pound dumbbells. Later, when you get stronger, switch them for two 6 pound dumbbells.

Men will need two 8 pound dumbbells. Later, when you get stronger, switch them for two 10 pound dumbbells.

If starting with that weight is too heavy, keep them, but go get two 3 pound dumbbells for women, and two 5 pound dumbbells for men.  Do the same thing when the weight is too light.

2 – 5 circles of:

1. Dumbbell shoulder press – 15 repetitions

Starting position: stand straight holding dumbbells over the shoulders – inhale.

Press dumbbells straight up without locking your elbows – exhale. Lower slowly dumbbells to the starting position.

2. Dumbbell biceps curl – 15 repetitions

Starting position: stand straight holding dumbbells next to your body – inhale.

Curl dumbbells up to 45 degree angle in your elbow – exhale. Return slowly to the starting position and repeat.

3. Seating dumbbell rows 

Starting position: sit on the chair holding dumbbells.  Lean forward keeping your back straight and head up – inhale.

Lift dumbbells up keeping your back straight – exhale. Return slowly to starting position and repeat.

4. Seating dumbbell triceps curl

Starting position: sit on the chair holding dumbbells over your head, elbows extended – exhale.

Inhaling and bending only your elbows, lower the dumbbells slowly down. Lift dumbbells back up to the starting position and repeat.

5. Standing lateral shoulder raises  

Starting position: stand straight holding dumbbells next to your body – inhale.

Lift the dumbbells up to the side (lateral) keeping your elbows extended – exhale. Return slowly to the starting position and repeat.

6. Seating toe raises

Starting position: sit straight on the chair, hands holding dumbbells are on top of your knees – inhale.

Raise your toes up – exhale. Return slowly to the starting position.

7. Seating leg extension 

Starting position: sit straight on the chair holding the sides of the chair – inhale.

Extend your knees and lift your feet up – exhale. Slowly return to the starting position.

You quit using your muscles before you reach the moment where the stress causes them to start growing and get stronger. It’s the natural thing to do, because an exhausted muscle feels unsafe and it hurts.

You need to do a many  repetitions first for no reason other than to tire out your muscle, so that the last few repetitions will make that muscle so tired and that will cause that muscle to grow and get stronger.

People who  weigh-train successfully pay their dues in the first many repetitions with heavy enough weight and then get all the benefits at the very end, where it gets very hard.

Unsuccessful people pay exactly the same dues, but stop few repetitions too early.

Strength training stimulates endorphins, neuro-transmitters, making you feel good during and fallowing strength training. It is improving blood flow with that brings oxygen and nutrients to your brain.

Regular strength training improves your mood, decreases anxiety, improves sleep, decreases stress and raises self-esteem.

When your body is strong, firing on all cylinders, your mind is strong too, you can’t help but feel more focused and, yes you are smarter.

Here is the irony: Strength training shapes you smaller.

That’s because a pound of muscle is much smaller and takes up less space than pound of fat. A pound of fat is about the size of a big grapefruit. In contrast, a pound of lean muscle is about a size of a lemon.

Using these analogy, imagine how great you would look and feel if you swap 20 pounds of fat (think 20 grapefruits) for five pounds of lean muscle (think 5 lemons).

As your muscles develop and you advance, start to keep track of the time spent resting between sets.

Fallow these rules:

1. When exercising at lower intensity, rest about 1. to 2. minutes between sets

2. If you’re more advanced and already lifting heavier workloads,  rest longer for 2. to 4. minutes between sets

3. If your goal is to increase muscle endurance – strength, then rest periods should be short: 30 to 60 second

4. When doing circuit training, your rest between exercises is usually kept to a minimum to maximize cardiovascular benefits by keeping your heart rate pumping at an elevated rate