You come to your gym to do your usual weightlifting training. You meet your buddy, and he’s currently lifting weights. However, he seems to be struggling. Before you can warn him, his nostrils bleed, and he drops the barbells and passes out.
If you’re a weightlifter, you’ve likely heard of or experienced passing out during a lift. This phenomenon is not uncommon in the weightlifting world and can be caused by a variety of factors.
While lifting weights, you don’t ever want to pass out. Read the article to learn about the factors in play and how to prevent yourself from passing out mid-lift!
Physiological Factors
We can divide the physiological factors that could cause passing out while lifting weight into dehydration and vasovagal response.
Dehydration
When you don’t consume enough water, your body doesn’t have enough fluids to retain normal blood pressure.
This can cause your heart to work harder to pump blood, resulting in a drop in blood pressure. When that happens suddenly, your brain may not get enough oxygen, causing you to faint.
Vasovagal Response
Another cause of passing out during weightlifting is the vasovagal response. This reflex occurs when your body overreacts to specific triggers, such as pain or emotional stress.
When this happens, your blood vessels widen, causing a sudden drop in your blood pressure and a slowing of your heart rate. This can cause you to feel woozy and, in some cases, faint.
Training Factors
We can divide these factors into overexertion, improper breathing techniques, and inadequate warm-up.
Overexertion
When you push your physique to the limit (or over it) during weightlifting, you risk overexertion, which can cause you to pass out. Overexertion can occur when you lift more weight than you can handle or perform too many repetitions without taking proper breaks.
Weightlifting exerts pressure on your body, leading to medical conditions that cause you to pass out. Here are three common medical conditions that can cause weightlifters to pass out:
Arrhythmia
Arrhythmia is an irregular heartbeat that can cause you to feel dizzy or lightheaded. If you have an arrhythmia, you may feel like your heart is racing. This can be dangerous if not treated quickly. Henceforth, talk to your doctor if you experience any of these symptoms.
Hypertension
Hypertension, or high blood pressure, can cause weightlifters to pass out if their blood pressure gets too high during a lift. Symptoms of hypertension can include headaches, dizziness, and shortness of breath.
If you have hypertension, your doctor may recommend medication or lifestyle changes to help manage your blood pressure.
Syncope
Syncope, or fainting, is a common condition among weightlifters. It occurs when your brain doesn’t get enough oxygen, which can happen if you hold your breath during a lift or stand up too quickly after a lift. If you experience syncope, take a break until you feel better.
Prevention
Preventing yourself from falling while lifting is simple. It’s probably because of this simplicity that people neglect it and proceed to harm themselves later on. But it is essential to note these preventive measures to help you avoid complications of passing out.
Proper Hydration
To prevent passing out during weightlifting, stay properly hydrated. You should drink water often during your workout. A generally good rule of thumb to abide by is to drink sixteen to twenty ounces of water two hours before exercising and eight to ten ounces of water every ten to twenty minutes during your workout.
Avoid drinking sugary or caffeinated beverages. They can dehydrate you instead.
Additionally, you should take deep breaths between sets to ensure that you’re getting enough oxygen.
Gradual Warm-up
A gradual warm-up is essential to prevent passing out during weightlifting. You should start with a light warm-up to get your heart rate up. Then, you should do some stretching to loosen up your muscles. Finally, you should do some light weightlifting to prepare your body for the heavier lifts.
If you do pass out during weightlifting, it’s essential to seek medical attention immediately. Passing out can also be a sign of a severe underlying medical condition, and it’s better to be safe than sorry.
Weightlifters can pass out due to a variety of reasons, including improper breathing techniques, dehydration, and low blood sugar levels.
During heavy lifting, the body requires more oxygen, and if you don’t breathe properly, it can lead to fainting. Dehydration can drop blood pressure, which can also result in passing out.
How can you prevent passing out during weightlifting?
To prevent passing out during weightlifting, stay hydrated all the time.
You should also maintain proper breathing techniques and avoid holding your breath during lifting. Eat a balanced meal before your workout to ensure your blood sugar levels are stable.
What to do if you’re going to pass out during weightlifting?
If you feel like you’re going to pass out during weightlifting, stop immediately and sit down or lie down if possible. Focus on your breathing. Take deep breaths to help regulate your oxygen levels.
Ask someone to get you water or a sports drink to help replenish your fluids. If you don’t feel better at all, seek medical attention.
