Weight training is a great way to get in shape and build your muscles, but it’s also one of the most common ways people make mistakes. We’ll be exploring some of the most common weight-training mistakes today so that you can avoid them. From not properly warming up your body to working on the wrong muscle group, we’ll discuss what you need to know to avoid these common pitfalls and train towards getting the results you want.
Not warming up adequately
This is one of the most common mistakes people make, leading to serious injuries. When you’re lifting weights, you’re working with muscle groups that are contracting and expanding. If you don’t warm up your muscles properly first, they’re going to be much more susceptible to injury. A good warm-up should include some light cardio as well as stretching exercises for the muscles you’ll be working with.
Lifting too heavyweights right from the start
When starting weight training, it’s important to use a weight that is appropriate for your fitness level and experience. Lifting too heavyweights right from the start can lead to injury and leave you with sore muscles that may prevent further workouts. Starting too heavy can also mean that you don’t see results as quickly since you’re not initially challenging yourself.
Not wearing the proper gear
Another common mistake people make when lifting weights is not wearing the proper gear. This includes not wearing a weightlifting belt, knee straps for squats, and gloves. A weightlifting belt is necessary because it helps to support your abdominal and lower back muscles. Knee straps are also important because they help protect your knees from injury. Gloves are essential when working with weights that cause calluses on your hands.
Not eating enough before/after your workout session
It’s vital to eat something before or after your training session because this will give your body the energy it needs to perform at its best and recover afterward for future sessions. If you don’t eat anything, this can lead to muscle loss despite weight training (protein deficiency). Eating something small such as a banana is usually sufficient but if necessary, make sure to have a regular meal or snack around 30 minutes after finishing your lifting session.
Doing the same workout routine for too long
When you’re weight training, your muscles get used to your current workout and eventually won’t be able to respond as well anymore; this is when you’ll plateau and no longer see results. It’s important that you switch things up every eight to 12 weeks to avoid that from happening. You can change around:
- The number of reps per set (high/low/moderate)
- The number of sets per exercise (high/medium/low)
- The rest interval times between sets (short/longer breaks)
- The exercises you do in each session
- How much weight you use
Allowing yourself too much recovery time between sessions
This goes hand in hand with doing the same workout routine for too long. If you’re not challenging yourself enough, you won’t see results. Aim to weight train three to four times per week with at least 48 hours of rest in between sessions when you’re starting. Once your body gets used to the routine and you’re seeing better results, you can start cutting down on the amount of rest time between sessions so that your muscles are constantly being challenged.
Working on the wrong muscle group
This is another common mistake that people make, especially when they’re just starting. It’s important to target the muscle groups you want to improve and work on specifically. You can’t just do a bunch of random exercises and expect to see results in different areas. For example, if you want to improve your legs, it will be good to work on squats and lunges, as they both target the same muscle groups (quads/glutes/hamstrings).
Avoiding cardio like the plague
It’s a common misconception that weight training (or lifting weights in general) will keep you from getting “bulky.” Cardio is important for your health. It keeps your heart healthy, lowers blood pressure, reduces cholesterol levels, boosts your metabolism, and burns calories so that you can eat more. Aim to do 30 minutes of some sort of cardiovascular activity three to four days per week, no matter how much weight training or lifting you’re doing. Keep cardio as a mandatory thing even if you don’t want to do it because this has so many health benefits and will help improve your weight training routine.
If you want to make the most of your weight training, you mustn’t commit any of these mistakes. They’ll sabotage your goals and prevent good results in the long run. Make sure to avoid these mistakes, and you’ll see better results.