Have you made the commitment to lifting weights but just aren't seeing the results you want? You could be making a few mistakes in your weight training workouts that are sabotaging your progress. Whether you are new to weight training or have been lifting weights for years, with a little tweaking to your workouts you can get back on track and onto achieving your fitness goals.
6 Mistakes of Weight Training
Mistakes of Weight Training #1
Using the same amount of weight and number of repetitions each workout.
SOLUTION: When you are new to strength training you will realize strength gains relatively quickly. Eventually, you are able to lift the same amount of weight for the same number of reps with less effort. If you want to get stronger, healthier and leaner, you need to continually overload your muscles. Overload can mean doing one more rep, adding more weight, or resting less between sets. There are many ways to increase the level of intensity in an exercise. The point is, intensity levels must increase over time if you hope to continue seeing improvement.
Mistakes of Weight Training #2
Not writing down your workouts.
SOLUTION: Without recording your workout, you won't remember the number of reps you did or the weight you used in your previous workout. Recording workouts is important for ensuring you push yourself each week. There are days when we all don’t feel like pushing ourselves, but by looking back at a previous workout, it gives you a target for weight, reps or rest periods you know you must beat.
Picking a row of muscle-specific exercise machines and doing a set on every machine in that row.
SOLUTION: The weight machines in many fitness centers are laid out by body part, however it doesn't mean you should use each machine in that row. Many of the machines do the same thing, they're just made by different manufacturers. Rather than hopping from machine to machine, you'll find more benefit by picking one machine per body part and doing three to four sets.
Mistakes of Weight Training #4
Women focus on the thighs, while men focus on the abs.
SOLUTION: If this article was titled, “Three exercises to slim your thighs!” or “The ab fat attack workout!” it might get a lot more views. Everyone is looking for an easy solution to lose fat from their trouble areas. Performing hundreds of crunches isn't going to reduce belly fat just like doing the adductor/abductor machine isn't going to slim your thighs. The number one tip for blasting fat is a solid nutrition plan. For the one-two punch, base your workout around multi-joint movements like squats, push ups and pull ups. Although these movements won't directly target stubborn body fat, they will have a greater impact on your metabolism.
Mistakes of Weight Training #5
Sticking with high reps and low weight to “tone”.
SOLUTION: This is a mistake that gets perpetuated by celebrities and fitness magazines. The idea that high reps and light weight burns more fat and tones the muscle is simply wrong. If tone, that lean defined look, is what you are after, then you are going to have to shed some body fat and lift heavier weights. A properly designed fitness program uses a variety of rep ranges. No matter what rep range you work in, always choose a weight where you can do only the amount of reps desired.
Mistakes of Weight Training #6
Focusing on intensity before learning proper form.
SOLUTION: The benefits of strength training comes from putting muscles under an increasing level of stress and resistance. Unfortunately, much of this is lost when you focus on doing more before you focus on doing it right. Building a strong foundation is of utmost importance in strength training. Not only can incorrect form lead to injury it will prevent you from making progress. If you are going to be investing time in your workouts it pays to seek professional advice up front to make sure you achieve the desired benefits.