Lifting weights is a great way to build muscles fast while also slimming down and getting the physique you’ve always wanted. But if you make mistakes while weight training, especially when it comes to your form, you could end up injuring yourself and doing more harm than good.
What are the biggest weightlifting mistakes that you should avoid? Keep reading to learn how to have a safe and effective workout every time you hit the gym.
Using Weights That Are Too Heavy
Even though you may think that the heavier the weights you lift, the bigger and better your gains will be, the truth is that form and technique should come before poundage. A lot of bodybuilders end up using weights that they simply can’t manage properly and safely.
Stick with a manageable amount of weight until you can execute the technique perfectly, whether you’re working your back, legs, chest, or arms.
A good way to figure out where your poundage should be is by cutting back on all of the weights you’re currently using by 10%. Then make sure you have perfect form and technique before adding in some more weight gradually over the course of a month or more. This should result in new muscle growth.
Adding Too Many Pounds At Once
Another common mistake is adding too much poundage too quickly. You could hurt yourself and sacrifice your form if you’re adding 5-10 or more pounds to your routine.
Instead, add a pound at a time over the course of a week or more. Remember, after you’ve gotten over the beginner stage, you’ll be building strength more slowly, so you need to be patient and add poundage in a way that will allow your body to respond positively.
Not Giving Your Body Enough Recovery Time
Overworking your muscles every week, without giving them enough time to recover and repair, could tax the nervous system, reduce your performance, and cause sleep disturbances, depression, and other symptoms of overtraining. Over time, you could actually lose strength.
In addition to getting enough sleep and eating right by supplementing with healthy protein like that found in high quality protein bars, you should give your muscles 48 to 96 hours to recover from an intense weight lifting session.
The older you are, the more time you’ll need to recover. Also, larger muscles require longer recovery periods than smaller muscles.
A good place to start is to train three days per week. By splitting your overall workout program into three sections, you can hit each muscle group every week.
So, for example, on day 1, you might do your back and chest. On day 2, you can work on your lower body. On day 3, you can focus on the core and arms. Regularly change the routine to keep your body guessing.
By avoiding weightlifting mistakes, you can enjoy the gains that you’ve been waiting to show off. Remember that taking care of your body today will result in a healthier, stronger, and slimmer body tomorrow.