Primum non nocere: A commentary on avoidable injuries and safe resistance training techniques

Abstract

Objectives:Recently attention has been brought to potentially unsafe training methods within the practice of resistance training. Thus purpose of this commentary is to highlight the importance of the moral injunction Primum non nocere, and of weighing risks to rewards of training methods, for those providing resistance training recommendations and practitioners of it as a training approach. Design & Methods: Narrative reviewResults: It appears that many popular resistance training methods that make use of either explosive movements or unstable platforms with heavy external loading may present an increased risk of injury. In addition they may not offer any greater improvements to measures of health and fitness above safer alternatives that utilise more controlled repetition durations and avoid use of unstable platforms. Indeed, as resistance type and load may not be as important for determining strength or hypertrophic adaptations as previously thought, nor does there appear to be much supporting evidence for the transfer of balance skills developed using unstable platforms to other movement skills, the necessity of such unsafe practices appears further questionable. Conclusions: It is recommended that persons wishing to engage in resistance training for the purposes of health and fitness whilst reducing risk of injury should utilise a controlled repetition duration that maintains muscular tension and avoid use of unstable platforms. Indeed, practices involving use of lower external loads, or even the absence of external loads such as bodyweight training or isometric co-contraction, may also be effective and may pose an even lower risk of injury.(Journal of Trainology 2014;3:31-34)

Six weeks of knee extensor isometric training improves soccer related skills in female soccer players

“…13 However, whilst isometric knee extensor training may be less effective than plyometric training for increasing CMJ, isometric training is evidently an approach that may still benefit jump performance and some have argued that explosive training (such as plyometrics) may represent an unnecessary injury risk. 14,15 Potential mechanisms for improved CMJ may include increased tendon stiffness and rate of force development. 16 Fast onset of activation of the leg muscles is beneficial for CMJ as this increases impulse and consequently, jump height.…”

“…leading up to an important cup match) for fear of potentially increased injury risk. 14,15 In female populations, this may be particularly important due to their increased injury risk. 8 No significant changes were observed in either group for SS, ZS, SSB, or ZSB.…”

The ‘Lift Big-Get Big’ culture: Impact of images of hyper-muscular bodies and training information upon resistance training beliefs in males

“…Though an appreciable concern, and a rationale for the present study, is that people might engage in training practices that are unnecessary and/or potentially harmful due to increased injury risks (Fisher et al, 2014), there may be other unintended consequences of using media imagery to change training practices towards the 'evidence based' recommendations. Our results suggested that 'evidence based RT recommendations' text alongside a hyper-muscular physique might influence beliefs regarding training practices.…”

“…For example, a recent study suggested that males engaged in CrossFit style resistance training (RT) using free weight type exercises were less likely to report health-based motivations for exercise compared to a personal training group performing predominantly supervised machine based RT (Fisher, Sales, Carlson & Steele, 2016). Yet, attaining cosmetic or performance outcomes through the approach typified by what could be termed the 'lift big-get big' culture (heavy free weight resistance exercises, often argued as more 'functional'), could represent an increased risk of injury (Fisher, Steele, Brzycki & DeSimone, 2014). Despite this there is an increasing interest worldwide in such RT approaches (Thompson, 2017;Thompson, 2018), and a growing group of male gym users.…”

Strength Gains as a Result of Brief, Infrequent Resistance Exercise in Older Adults

“…In an aging population with only 10–15% of persons over 55 years of age performing any strengthening activities [ 36 ] it is important to consider time-efficient methods which might encourage exercise adherence. The present authors have previously recommended single sets of an exercise, performed infrequently (1-2×/week), to a high intensity of effort, using resistance machines through a full range of motion, at a repetition duration that maintains muscular tension as being optimal for increasing strength whilst efficiently using time and minimising risk of injury [ 6 , 37 ].…”