If you weigh around 50lbs, you can lift it with a little help of your hands, so you probably aren’t going to end up hurting yourself during this exercise. To get a better idea why, let’s compare a weight of 20lbs that can be easily lifted (with your hands) with a weight of 250lbs that requires bending down and using your hands to lift it.
For your 50lbs weight, it takes a little more effort (not to mention more effort and more injuries) to lift, which means that, in most cases, you will only gain around 20lbs (if at all) during these short, focused exercises.
On the other hand, lifting 250lbs does require a bit more effort and time, which includes lifting with your upper back, but also includes lifting with your whole body, including moving at top speed (so it might even cause an injury, especially when it comes to heavy deadlifts). It also requires a bit of strength and flexibility, too: just like your hands and arms, you need a certain strength to pick the weight up (and a bit of flexibility to maintain it) in this exercise.
So your upper back is a key factor in how much weight you can lift and how this affects your ability to lift it, and in both cases, the more effort, the greater the improvement, since there are less injuries and less risk of overusing your joints.
Does weightlifting damage your joints?
Although weightlifting can help you gain strength, it shouldn’t make you go to the gym. While it does create strong bones that strengthen your body, it can also damage your joints.
While it is true that lifting weights can strengthen your spine and strengthen your muscles, it can also weaken your joints.
If your shoulders are too high up in relation to your hips (or vice versa), you can develop tightness and/or pain in these areas since your joints are less secure. And if your hips and shoulders are too low, it can cause injury due to weight-bearing movements on the joints, which can potentially affect function (and, obviously, performance).
If your shoulders are low, you’ll probably develop tightness and pain in your hips because you’re lifting your hips in relation to your shoulder blades, which means you’re using too much weight.
Is lifting weights bad for your health?
The bottom line is that lifting weights is generally not good because you put too many people into great physical danger
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