MoH warns against gym ‘ego lifting’

MUSCAT, OCT 12
Gym-goers and weightlifters have been advised to avoid 'ego lifting', a practice of attempting to lift weights beyond one's capacity, which can lead to serious injuries and long-term health complications, according to the Ministry of Health (MoH).
At many gyms, young men load barbells with more weight than they can safely handle, straining their shoulders and arching their backs in an attempt to complete a single repetition, often to record videos for social media or achieve quick results. However, such practices can expose them to serious injuries.
The ministry has described the issue as a public health concern, as even young and physically fit people risk damaging their musculoskeletal systems through excessive weights, poor technique and inappropriate training routines.
“Gyms should build health, not destroy it. We are seeing a rise in preventable musculoskeletal injuries, ligament tears, disc prolapses and cardiac stress among youth aged 18-30, directly linked to unsupervised, high-load lifting without proper technique,” said Dr Muhanna bin Nasser al Muslahi, Director-General of the Directorate-General of Private Health Institutions at the Ministry of Health.
He was speaking to the Observer on the sidelines of the 'Save a Heart' programme organised by Badr Al Samaa Group of Hospitals to screen for cardiac conditions on the occasion of World Heart Day.
Ego lifting refers to attempting to lift weights beyond one's ability to control safely, often at the expense of proper technique.
“Muscle grows with progressive overload, not sudden overload. When you lift 140 kg with a rounded back to impress others, you are not training your chest or legs. You are loading your spine, your rotator cuff and your ego. The injury you get in three seconds can take six months to heal,” he said.
Common injuries treated at the emergency departments of Khoula Hospital and the Royal Hospital include rotator cuff tears, biceps tendon ruptures, lumbar disc herniation and rhabdomyolysis, a potentially serious condition involving muscle breakdown caused by extreme exertion.
Coach Jaison P Mathai, a certified personal trainer at Volt Gym for men and women and a graduate of Greenheart University in the US, outlined three basic rules for safer workouts.
The first is to prioritise form over weight. If a person cannot complete eight repetitions with proper technique, the weight should be reduced by 20 per cent until the correct form is mastered.
Second, warming up should never be optional. At least 10 minutes of mobility exercises, followed by two warm-up sets with light weights, can help prepare the body for training.
Third, recovery is an essential part of training. Adequate sleep, hydration and protein intake are important for muscle development and recovery, he said, recommending at least seven hours of sleep.
“If you feel sharp pain, stop. Discomfort is normal, pain is a warning. Listen to your body,” he added.
The ministry is urging fitness centres to ensure that certified trainers are available on the gym floor, new members receive mandatory induction sessions, heavy compound lifts such as deadlifts, squats and bench presses are performed with appropriate supervision and spotters, and equipment is maintained regularly.
The message displayed at several gyms in Muscat is simple: “Lift Smart, Not Heavy. No Ego Lifting.”