Summary:

Should you start lifting heavy, or is it too dangerous? In this episode, I unpack a viral claim from strength and conditioning educator Mike Boyle that adults should avoid low rep training because the risk is not worth the reward. It matters because this message will ripple into what coaches teach, and it directly conflicts with popular advice, especially in the female training space, where women are often encouraged to lift very heavy for strength, hypertrophy, and bone health.

I look at what injury data can tell us by comparing injury rates across strength sports and other activities, using the standard metric of injuries per 1,000 hours of participation. The bigger topic about load management, fatigue, technique, and sudden spikes in training rather than a simple heavy versus light argument. I also explain when heavier training can make sense, when it is not appropriate, and why there is no magic threshold where 4 reps is somehow dangerous but 5 reps is safe.

Chapters:

00:06 - Intro, episode context, and the question

01:10 - The Mike Boyle post and why it matters

02:20 - The female training space and the push for very low reps

03:40 - What injury data can and cannot tell us

04:45 - Injury rates in bodybuilding, powerlifting, and Olympic lifting

06:10 - Comparing injury rates to running, tennis, football, rugby

09:35 - The real causes of injury, load management and fatigue

12:10 - When heavier training makes sense, and when it does not

14:30 - Proximity to failure, fatigue, and why heavier work can be practical

16:55 - Wrap up, key message, and what to focus on next

If you want help building a training plan that progresses sensibly without fear based decision making, head to my website for coaching options and to learn how I structure long term strength training: andyvincentpt.com