6 Weightlifting Mistakes [And how to avoid them!]

How to Avoid These Weightlifting Mistakes 

Weightlifting is an opportunity to not only build muscle, but also decrease fat. For that reason, many people are drawn to this exercise activity. But even though it comes with numerous advantages, it can just as easily lead to injury if you’re not careful. These are the six most typical weightlifting mistakes you should avoid.



#1 Not Using Proper Form


When it comes to weightlifting, having proper form is crucial for avoiding painful, debilitating injuries. Do not use the momentum or cheat instead of doing the full range of motion. Even if the momentum method leads to you lifting heavier weights, you won’t be having an effective workout and may be setting yourself up for an injury.


Are you confused about how to have proper form? Luckily, we live in a time where a ton of information is readily available online. Having a personal trainer is a fantastic way to get insight on how to have proper form. They can teach you the foundations of working out and provide information on how you can reach your fitness and nutrition goals. With Gage Strength Training, you can book a virtual session with a trainer.



#2 Training Too Much


Exercising has a lot of great mental and physical benefits. However, you can go overboard. If you exercise too much, you can risk energy. Make sure you give yourself enough to recover from each workout. A fantastic way to boost muscle and joint recovery is to drink

collagen protein shakes

after workouts. Keep in mind that exercising too much can lead to intense weight loss, feeling irritable, soreness, getting sick, and developing sleeping issues. Hence, moderation is key. When you’re starting to workout, take plenty of breaks. And if you feel your body getting too sore, that’s a sign to slow down and stop.  




#3 Forgetting to Warm Up

When they start working out, a lot of people forget to do warmups. In addition to potentially leading to injuries, working out with cold muscles can also cause you to not perform to your fullest ability. Prior to weightlifting, do some cardio routines. There are plenty of dynamic stretches you can do such as arm/shoulder rotations, hip rotations, bodyweight squats, jumping backs, hip rotations, and jump rope.


#4 Being Too Ambitious with Heavy Weights

Weightlifting is a lot about pushing yourself to the limit. However, you can go too far. Using weights that are too heavy for your level of stamina and training can lead to injury. It also won’t be as effective as gradually building up. It’s best that you use a weight that’s in your comfort zone because you will want to get a full range of emotion while staying on top of your form. A great way to boost the effectiveness of a lift is to focus on the mind-muscle connection.  



#5 Toning the Wrong Way



If you’re just getting into working out and weightlifting, chances are you have heard a lot of people talk about “toning.” What does it mean? It refers to a body that’s firm and has subtle muscle definition. But this is misleading because muscles don’t go from hard to soft. Rather, they expand and contract. To get the “toned” look, you will want to do weightlifting with cardio so you can put on muscle mass while also losing fat. Gradually build yourself up and strategically use heavier weights to gain strength. A crucial part to getting the “toned” look is staying on top of your diet. Reach out to a licensed dietitian and come up with a game plan.




#6 Not Working Out Your Core


Too often, people who just started working out forget to engage their core. If you don’t have a strong core, you’re at risk of putting a lot of pressure on your lower back during lower body exercises. In addition, not having an engaged core can damage your hips and knees. By having a tight core, you will reduce your chance of developing an injury by having a solid foundation for your weightlifting.



There are many reasons as to why you may start weightlifting. Regardless if you want to gain muscle or lose weight, this is a great exercise to get there. As long as you stay on top of your form and give your body time to recover, you will reach your goals. It may take a while to figure out which workout routine is right for you. Find out how Gage Strength Training can help you attain your weightlifting goals. Good luck!