If your weight training progress has stalled, or you’re not lifting heavier even with supplements, or you’re simply bored because the results aren’t showing, you might be making some common mistakes. Recognizing and fixing these errors will not only help you see better results but also make your gym sessions more enjoyable and effective. Here are five common weight training mistakes you should avoid:
### 1. Doing Too Many Sets
Weight training is an anaerobic activity, which means it’s most effective when you use your strength and power over short periods. The longer your workout session drags on, the less strength you’re using in each set, which makes the training less effective.
A common mistake is doing too many sets during a workout. People often think that more sets automatically mean better results, but that’s not the case. To build muscle effectively, pay attention to how many sets you’re doing. Small muscle groups should be trained with 6–9 sets, while larger muscle groups only need 9–12 sets (not counting your warm-up).
### 2. Rushing Through Your Workout
Sometimes, people try to fit a workout into a short time frame, which leads to rushing through sets and repetitions. This often causes them to use momentum or bounce during lifts, which not only reduces effectiveness but also increases the risk of injury to muscles, tendons, and ligaments. Additionally, shorter rest intervals between sets can compromise your form and technique.
To fix this, focus on controlling your tempo. For example, take about 2 seconds for the positive (lifting) phase and 3–4 seconds for the negative (lowering) phase. If you’re short on time, reduce the number of exercises or sets instead of rushing through your workout. Also, ensure you allow proper intervals for recovery between sets.
### 3. Using Incorrect Technique
Results will be hard to come by if you’re not using proper weightlifting techniques. Copying what others are doing at the gym isn’t enough because moves that look the same may not actually target the right muscles effectively. The key is to develop a strong mind-to-muscle connection, allowing you to engage the targeted muscles fully.
Start by mastering the basic lifting technique for each exercise. Seek advice from your gym’s instructor or consider hiring a personal trainer to guide you. Take it slow and focus on precision. Don’t increase your repetitions or weight until you’re confident in your form and can feel the targeted muscles working.
### 4. Ignoring What Your Body Tells You
Your body constantly sends you signals about how it’s feeling, and it’s crucial to pay attention to these cues. Ignoring them can lead to fatigue, illness, or even injury. For example, if your body isn’t rested or ready for a workout, pushing through can do more harm than good.
A simple way to monitor your body’s condition is by checking your heart rate as soon as you wake up. If your resting heart rate is more than 10% above your normal baseline, it’s a sign you didn’t recover well the previous night. In such cases, it’s better to skip the gym and rest. To find your baseline heart rate, measure it for three consecutive mornings, add the totals, and divide by three.
### 5. Prioritizing Heavy Weights Over Proper Form
While lifting heavier weights is a key factor in building muscle, focusing too much on load size without maintaining proper form can lead to injuries. It’s important to find the balance between challenging your muscles with heavier weights and using correct technique.
Every time you train, prioritize proper form. Only increase the weight when your muscles are ready, and you can maintain good technique throughout the set. This way, you can safely build strength and make consistent progress without risking injury.
By avoiding these mistakes and making the necessary adjustments, your weight training sessions will not only become more effective but also safer and more enjoyable.