A generalized weight lifting program is often ideal for those who are just beginning their strength training regimen. At this early stage, progress takes place quite easily, and as long as there’s consistency, substantial improvements in power, strength, body composition and muscular endurance can be seen.
That doesn’t mean, however, that you should stick to what works for you, especially when your progress slows down eventually. Without a change in strategy, you might end up hurting yourself, or not making any progress at all.
Whatever experience level you may have, avoiding the following common mistakes in your weight lifting routines will increase the safety and effectiveness of your program:
Skipping the Warm-up Sets
Many of us think there’s no need to perform warm-up sets, and if you do skip your warm-ups, you’ll likely injure yourself. Fitness experts recommend using a specific warm-up set. There are some basic exercises you might want to do before hitting the weights, such as a walk to the gym or a few minutes of cardio exercise.
Not Increasing Resistance or Using Too Little Resistance
You can’t expect to make huge gains if you stay stuck in the same tiny weights. Whether you want to build or restore muscle, increase strength, increase your metabolism, or improve health, you need to increase the weight you are lifting even by small amounts. Once you have achieved the upper repetition range, the resistance has to be increased. Through this increase, a lot of progress will be achieved.
Not Using the Right Program for Fitness Goals
After several months of using a generalized weight training program, a new program can be introduced to better address the particular training or fitness goals of an individual. It is common for some trainees to implement training practices and programs that do not align with or optimized for their desired goals. Thus, it’s important that you work with a personal fitness trainer so that a specific plan may be created for your specific fitness goals.
You can make progress through a series of systematic and specific overloads along with periods of adequate recovery. A bad weight training program is one that doesn’t give room for enough recovery or rest, and this can easily lead you to getting hurt or injured. Your weight training program has to be carefully designed to give your joints and muscles enough time to recover in between workouts.
Wrong Use of Advanced Training Techniques
Many advanced training techniques can halt the progress of beginners and even intermediate trainees. As a matter of fact, even advanced exercisers need to gradually and properly progress towards more complex training methods to ensure good results. Thus, you need guidance from an expert if you want to use the popular occlusion training, so you may avoid injuries.