8 Common Weight Training Mistakes

Weight training has taken the fitness industry by storm, and for good reason. It’s the number one way to build strength and increase muscle mass. With the popularity of strength training increasing at such a rapid rate, it’s imperative to know the common misconceptions that come along with it. Learn the surefire way stay on track, avoid injury, and become a stronger version of yourself!
The Problem : Overtraining
The Solution: Whether you’re wanting to shed pounds or gain muscle, you should always be aware of overtraining. Working out too much is detrimental in many ways, with the primary concern being injury. If you’re a gym rat who likes to spend four hours at the gym every day, maybe you should consider picking up a few additional hobbies. Just be sure to not work the same muscle groups on consecutive days, try to limit gym sessions to an hour or two if you can, and always give yourself a recovery day. Strength training is wonderful for your health, but remember that moderation is key.
The Problem: Imbalance in musculature
The Solution: Men are famous for loving to work their “mirror muscles” or the muscles that you see when you look at yourself in the mirror, primarily the pecs, biceps, and abs. But don’t forget about the others! Your back is often one of the most neglected areas in strength training along with your hamstrings. You need to work these muscles if you want to be stronger overall. Also, strengthening them has other great benefits, like better posture and a lower chance of blowing out your ACL.
The Problem: Incorrect form
The Solution: Have correct form. Self awareness is key in keeping your form on point throughout your entire workout. If you don’t know what a movement is supposed to look or feel like, then you probably shouldn’t be doing it. Have a trainer check your form to prevent potential injuries. And remember, you’re most at risk for injury when you perform movement patterns too fast or when you’re fatigued.
If you have weight overhead, be sure to keep a neutral pelvis (don’t arch your back).
If you’re squatting, keep your weight in your heels.
If you’re in a push-up or plank position, don’t let your hips drop and keep your abs engaged throughout.
The Problem: Not training for your goals
The Solution: Be sure to set goals when you start any type of fitness program. That goal could be anything from losing weight to strengthening your back to beating your brother at an arm wrestling competition. Without goals, you’re just running in a direction not knowing where you’re headed. No matter what your goal is, keep it specific, measurable, and attainable. Once you’ve set your goals, develop a plan to reach them. You can join a program that will help you get there, or meet with a trainer that can guide you in the right direction.
The Problem: Lack of a plan
The Solution: When you walk into the gym, you need to have a plan. Going in blind not only means you’ll waste a lot more time, but it also means that you aren’t looking at the bigger picture (see above). Before you head off to the gym, make a plan, write it up, and take it with you. There’s no need to aimlessly wander.
The Problem: Wasting time
The Solution: Try going to the gym or working out at a time when you won’t get distracted. Socializing is great, but it can get in the way of getting a good workout in. Also, try putting your phone in airplane mode to avoid outside distractions like emails and text messages that can interrupt your sweat session.
The Problem: Not timing recovery
The Solution: I’m not saying you need to time your recovery to the second, but depending on your recovery time, you can change what energy system you’re using and totally change your performance. I have no doubt you can lift heavy for 3 sets if you recover for 10 minutes between each one, but can you do it with only 30–60 seconds? Shortening your recovery is a great way to build muscular endurance, as well as strength.
The Problem: Lack of progression
The Solution: Among the many reasons to have a plan, tracking your progress might be the most important. If you don’t keep track of what lifts, what weight, and how many reps you’re doing, then there’s no way to monitor your progression. But the solution is simple: keep a record and write down your reps and weight. This will also help you track if you’re developing musculature evenly throughout your body.
Train smart and keep moving!
Becca Capell
iFit Head Trainer