Strength training isn’t just for athletes, as you probably already know. Strength training is beneficial for everyone, regardless of age or fitness goals.
Strength training can reduce injury risk and improve joint health and bone density. It can also increase functional strength, which is important for daily activities and better performance. Finley Funsten is a strength and conditioning specialist who owns MADabolic Charlotte, North Carolina. "The more muscle tissue that you have, the higher your resting metabolism rate."
It's easy for strength training to go wrong, especially when you don't have a coach. Trainers have identified 10 common mistakes that can be avoided to keep your fitness program on the right track.
Ten Common Strength-Training Mistakes
1. Use too heavy weights
Funsten warns that too much weight can cause injury and could make it difficult to exercise, particularly if you need to take time off.
How to reduce your weight. Choose a weight that is challenging but not too heavy for you.
2. Add Weights to the Initial Movement
A squat and a lunge are two examples. Adding weight to these moves is a smart idea. But if your form on these exercises isn't perfect, you could injure yourself, according MacKenzie Rowand CSCS, 9Round fitness specialist in Simpsonville, South Carolina.
How to fix it: Practice the move before you add weights. Once you have mastered the move, you can add weights.
3. Do not consider modifications
Rowand warns that almost every move has an easier or harder version. While your ego may tell you to push harder, your body might not be ready for the harder move. You may never feel the full impact of a movement if you don't make modifications.
How to fix it: There's no shame in changing a move. Modified positions allow you to learn the basics of the exercise. You can progress to more advanced positions as you become stronger and fitter.
4. Do not progress with the weights
Your body may become so used to the same weight that you stop working as hard. Funsten believes this can make it harder to achieve your goals.
How to fix it: Gradually increase your weight. The best way to know when it's time for you to move up is by following these steps: You'll feel more comfortable with your current weight when the exercise becomes easy.
5. Do not fall for unnecessary distractions
It's easy for people to get distracted by counting reps, racing 100 squats despite what the squat looks, or focusing on their smartwatch. Problem? Funsten says that this is often when technique and form are broken down.
The solution: Be committed to performing every movement correctly. Funsten suggests that you might also consider combining strength training with intervals or time. This will allow you to be less focused on reps, and more on proper form for a specific amount of time.
6. You are not eating enough to support your strength training
Your strength training will be affected if you eat a low-calorie diet, such as 1,200 calories per day. Funsten states that if you don't have enough calories, it will be difficult to achieve the results you want.
How to fix it: Determine your daily energy expenditure in order to determine how many calories you need. Talk to a nutritionist if you are unsure.
7. Use too light weights
Rowand suggests that your body should be challenged in order to grow stronger.
The solution: If your ability to do 15 to 20 reps is satisfactory, you should increase your weight. If you can perform eight to twelve reps, and feel tired at the end of each set, you will know that you have reached the right weight.
8. Not Enough Time to Do Repetitions
You can injure yourself if you do strength exercises too quickly, especially if you are lifting heavy weights. Rowand says that if you move too fast, you might not be engaging and recruiting the right muscles or using the full range, which can reduce the gains you are hoping to make.
The solution: Focus on your breath and slow, controlled movements. Rowand advises that Rowand takes a deep, long breath through the nose. Then exhale as the motion explodes out.
9. Each workout, repeat the same strength exercises
You might not be challenging enough your muscles if you don't mix those moves up. You might end up plateauing.
The solution: You can add variety to your workouts by changing the moves often, but that is up to you. Rowand states that if you don't feel challenged by the exercise during or after your workout, it is time to change things up. You can always modify the rep count and weight (for example, lighter weights can be used for more reps over a longer time, or heavier weights can be used for shorter reps. Or you can also change how you perform a specific move. You can try two examples: Try bodyweight squat jumps and pulse squats instead of regular weighted lunges. Or, a split squat.
10. Skip your Rest Days
It's dangerous to think that you are operating under the mentality of "more is more" and skipping rest days. Funsten states that many people mistakenly believe that exercise results in muscle growth, weight loss, and personal records. Contrary to popular belief, strength training damages muscle tissue and makes muscles grow and repair themselves when they aren't consuming intense amounts of energy.
How to fix it: You should take two days off from strength training each week.
Oxygen Mag published the post 10 Strength-Training Mistakes You Should Avoid
Did you miss our previous article...