You're probably not lifting properly

I frequently get a snicker when I go to pick out my dumbbells these days. I'm reaching for the smaller end of the weight range, compared to what I used to grab. But I am still using the same form that I used when I first learned proper lifting technique. When I arrived at UNC, we were signed up to meet with the strength trainer who worked with all the varsity athletes. He told us to forget what we had learned previously because it was probably wrong. He taught us slow, steady movements with emphasis on breathing and posture. Form trumped max pounds lifted. Strength was not necessarily measured in how much you can bench press, but in how much you can bench press with proper form. Many a stud was put to shame when forced to lift properly. It is very easy to compensate when lifting improperly, because untargeted muscles are recruited to help out, thereby increasing the amount lifted. Additionally, and I witness this at the local fitness centers, improper lifting techniques such as swinging weight aids in lifting more pounds. Improper form creates unnatural imbalances throughout the musculoskeletal system(bad posture for example), increases risk of injury, and does not train the nervous system. The nervous system is ultimately responsible for firing the muscles, so this system must be properly trained to achieve optimal results.

This training of the nervous system is where "slow and steady" lifting comes into play. The goal is not to tear the muscle down, the goal is to get as many neuromuscular units recruited to achieve the lift. Have you seen the Olympics when the really small weightlifters lift ridiculous weights? Neuromuscular recruitment is optimized in these athletes. A smaller muscled person can lift more or as much as a larger muscled person if that smaller muscled person has greater neuromuscular recruitment. This "slow and steady" lifting is better and safer, which is why any person including the elderly can do it. The key is to start light and get your form right. A good, well-schooled trainer can help with this. If your trainer keeps emphasizing going heavier, and doesn't emphasize good form, Run!