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Risk #1: Undertraining and Lack of Progress.
Underestimating personal capabilities and selecting weights that are too light will limit results. The load needs to be in an optimal range to evoke meaningful physiological adaptations.
Undertraining, a consequence of insufficiently challenging the body during exercise, can result in stagnation and even regression in fitness levels. Symptoms of undertraining may include lack of progress, performance plateaus, diminished endurance, muscle atrophy, heightened susceptibility to injury, and decreased motivation.
Risk #2: Overtraining or Injury
While most individuals choose lighter weight than necessary, some will do the opposite and select weight too heavy for their skill set. There will undoubtedly be occasions when lifting heavier weights becomes essential throughout one’s fitness journey. However, such progressions should come with proficiency first, minimizing the risk of injury and optimizing the efficacy of training efforts.
Overtraining, characterized by a constellation of symptoms including compromised immune function, muscle wasting, hormonal imbalances, and chronic fatigue, can have deleterious consequences on both physical and mental well-being. Moreover, lifting weights that exceed one’s capacity can compromise technique, heightening the likelihood of injury.
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