Posted on April 06, 2010 by Dave W

It is widely known that most endurance athletes can benefit from weight training, but not many are encouraged to lift really heavy weights.

A recent report compiled by researchers using competitive road cyclists showed not only an increase in one rep max (1RM) but also improved aerobic efficiency.

In the study the control group performed half-squats, four sets of four repetitions maximum, three times per week for eight weeks on top of their normal endurance training.

In conclusion they went on to say ‘Based on the results from the present study, we advise cyclists to include maximal strength training in their training programs’ (J Strength Cod Res. 2009 Oct 22)

Wow, that is a bold and possibly dangerous thing to say based on one small study.

Before you rush off to the gym to practice your new found regime, bear in mind the research was done on competitive cyclists, who presumably already used weights as part of their training.

It was carried out under the watchful eye of experts and proper form and technique used.

Lifting heavy weights, without proper thought will lead to disaster if not done with due care and attention.

When you are ready to try heavier weights, you should have a training partner with you and ensure you are lifting the weights correctly.

Not only could you find yourself trapped under a heavy barbell, it is embarrassing to have to ask for help to lift it off.

Personally, I am well aware of the dangers of lifting too heavy weights, having damaged my shoulder many years ago doing just that.

I do recognise that lifting heavy weights can be beneficial to your sport but advise extreme caution and proper training.

Have you experienced an injury lifting heavy weights?

Let us know in the comments below.

Keep Moving

Dave W

Cycling For Fitness

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