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These are the 5 most common strength training mistakes, and we’re telling you how to fix them

Updated on:22 March 2021, 12:55pm IST
Strength training comes with a plethora of health benefits. But to reap them, you must avoid making these common mistakes.
Aayushi Gupta
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strength training
Here’s how you can avoid strength training mistakes. Image courtesy: Shutterstock
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If you’re someone who has jumped on to the strength training bandwagon, let us tell you it’s a great decision! Strength training is also known as weight or resistance training, and is designed to improve strength and endurance. If performed correctly, strength training has a range of benefits — it improves bone health, burns calories, reduces anxiety, improves sleep, and reduces potential injury. 

However, it is important to note that people get injured, while performing strength training workouts, because they do not follow proper techniques. This can cause them to suffer from back pain, knee pain, and foot issues. Hence, it becomes important to figure out those mistakes.

So, without any further ado, let’s learn about five common mistakes that most people make while strength training, and how to correct them: 

1. Training beyond your capacity

When you do strength training, the exercise puts pressure on your muscles, and of course, your entire body. The first sign that you’re training beyond capacity is when the intensity of exercise increases, and the level of performance decreases. It’s crucial to work out according to your capacity, because lifting weights for a long period of time can strain your muscles and lead to injuries.

How to fix it:
  • Allow your body to relax.
  • Reduce the number of sets and reps.
  • Listen to your body and don’t do high-intensity training for a long period of time.
2. Inadequate rest between sets of exercise

If you’re short on time and are trying to do strength training exercises, you should stop right here! Moving fast while working out or not taking an adequate break between sets doesn’t spell well for your muscles. This is wrong because your muscles need time to rest and recover for another exercise. Otherwise, it can create an exhausting situation for your muscles. 

How to fix it:
  • Take rest between sets of exercises for at least one to two minutes.
  • To avoid injury, do warm-ups before exercise, so your muscles can get ready to perform better.
3. Improper form and breathing

When you perform a certain exercise and do not pay attention to the form, it not only makes you highly prone to injuries, but also does not guarantee best results. It can put pressure on your joints, and cause pain in different parts of your body. And if you do not breathe properly, it also hinders workout results. Therefore, the better your form and breath, the better your results. You can also avoid the risk of injury and achieve better results.

Strength training
Resistance training can increases muscle strength but you should avoid mistakes. Image courtesy: Shutterstock
How to fix it:
  • Learn to do each exercise correctly. 
  • Decrease the lifting weight, if you’re unable to maintain proper form. 
  • Practice proper breathing techniques and warm up adequately.
4. Using incorrect weights

Many of you might select a weight that is heavy, in the hope that you’ll see results quickly. But that’s not going to happen. Using heavy weights may impact your form and breathing. Furthermore, it can strain the muscles of the knee, back, and shoulders. It is important your move is safe and effective, so that you can reap all the benefits of strength training exercises.

How to fix it:
  • You should opt for a weight that feels challenging enough but does not cause you harm.
  • Seek balance, while lifting weights.
5. Neglecting muscle groups

Sometimes, we focus more on specific body parts, usually hamstrings and biceps, and end up ignoring other parts of the body. This can lead to pressure on a particular muscle, thereby causing injury. In that case, some muscles become overactive and the rest are left as underactive muscles. This creates an irregular movement in your body.

How to fix it:
  • Pay attention to each muscle group.
  • Ensure that the entire body stays strong and involved in the workout.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.