Getting It Wrong About Safety
When most people think of “safe” training, they picture light weights, minimal effort, and workouts that never feel uncomfortable. But safety in strength training doesn’t come from avoiding challenge — it comes from smart, progressive programming. The truth is, safe training can still be hard, and it often needs to be if you want to see real results.
Think of it like learning a language or a musical instrument. If you only practice the words you already know, or play the same easy song over and over again, you’ll never improve. The same is true in the gym: staying too comfortable might feel safe, but it won’t get you where you want to go.
Safety Comes from Smart Progression
Safe training doesn’t mean avoiding weight or effort. It means progressing gradually and intentionally.
- If you lifted 50 pounds yesterday with good form, moving up to 51 pounds today isn’t suddenly unsafe. That’s how progress is built.
- On the flip side, “easy” isn’t always safe - jumping into high-rep plyometrics or running 20,000 steps without preparation can be far riskier than lifting a heavy barbell with good technique.
Good coaching and programming put the “safety net” in place. You don’t just show up and guess — you’re following a structured plan that takes into account where you are today and where you’re headed long-term.
The Three Types of Lifters
After working with hundreds of clients, I’ve noticed most people fall into one of three categories:
- The hesitant These folks underestimate themselves. They’re afraid of injury or convinced they’re not strong enough. Coaching for them means encouragement, gradual progressions, and celebrating small wins to build confidence.
- The overzealous Often type-A personalities, they want every session to be max effort. They’ll sneak in extra reps or push until form breaks down. Coaching here means constant reminders that strength is built over months and years — not in a single workout.
- The coachable These are the ones who trust the process. They’re consistent, follow the plan, and as a result, see steady, sustainable progress. They’re proof that patience pays off.
Every type of lifter has unique challenges. The hesitant need more confidence, the overzealous need more restraint, and the coachable need to keep showing up. But all of them benefit from structured programming that balances effort with recovery.
Why Not Every Session Should Be Max Effort
Here’s a secret: you shouldn’t be missing reps in training. If you’re constantly hitting failure, something is wrong with the program.
This is where tools like RPE (Rate of Perceived Exertion) come in handy. RPE helps lifters gauge intensity:
- RPE 10 = no reps left in the tank.
- RPE 8 = about 2 reps left.
- RPE 6 = 4 reps left, still solid effort but with room to spare.
For most people, hanging out in the RPE 6–8 range is the sweet spot. You’re working hard enough to drive progress, but not so hard that you burn out or risk injury.
Think of it like driving: if you redline your engine every time you’re on the road, your car won’t last long. Train the same way — push when it makes sense, but respect the limits.
Training for the Long Game
One of the biggest misconceptions we hear: “I don’t want to lift too heavy because I don’t want to get too bulky.”
The reality? You don’t wake up one morning looking like a bodybuilder. Putting on significant muscle takes years of consistent, hard training — and often, genetics and other factors. Getting stronger and healthier doesn’t mean you’ll suddenly “bulk up.”
Another truth: life outside the gym matters just as much as life inside it.
- A client with knee pain might blame squats, but if they’re walking 20,000 steps a day, that extra load could be the real culprit.
- My own shoulder pain recently? Not from pressing in the gym, but from repetitive house projects and yard work.
Strength training should make you more resilient for life’s demands, not add to them. That’s why smart programming looks at the big picture, not just what you do in a single workout./p>
Takeaway
Safe training doesn’t mean easy training. It means following a plan that challenges you, progresses gradually, and keeps you consistent over the long term.
With the right approach, you can push hard, build strength, and stay safe at the same time. And the longer you stick with it, the more you’ll realize: the safest path is also the one that challenges you just enough to keep moving forward.
