5 common weight training mistakes every newbie must avoid

Lifting weight isn’t only about bulking up. It is as necessary for those trying to stay fit or get lean as for people trying to build muscles.

Including strength training exercises in a workout routine has myriad health benefits like stronger bones, flexibility, decreased risk of arthritis, provided you lift weight correctly.

Incorrect form or lifting more than what your fitness level allows can increase the risk of injury and muscle strain.

Making mistakes while lifting weight is not uncommon. Sometimes even seasoned fitness enthusiasts fail to make the right judgment and end up hurting themselves.

But it is rifer in the case of beginners. In excitement, they often get injured or fail to gain maximum benefit from this form of workout.

Here is some general strength training mistake newbies should avoid.

While it is vital to keep pushing your limits to lift heavier weight with time, starting with heavyweights will increase the risk of injury. Lifting more weight than you can handle will also compromise your form and you may not be able to target the right group of muscles. So, first of all, evaluate your fitness level and see how much weight you can manage to lift without getting tired easily and correctly.

Rome was not built in a day nor will you gain muscles so soon. While your excitement about the new workout is understandable, overtraining will only slow your progress. When you overtrain, your muscles do not get time to rest and recover. It leads to muscle soreness and fatigue. Your body needs some time out to build muscles. So, try to contain your excitement and start slow.

Planning is the foremost step of trying any new workout. You should be clear with your workout plan and the goals you want to achieve. Right from how much you would dedicate in a week to train your muscles to which group of muscles you will target in a day. You can also decide the kind of exercises you would do in advance.

Every single weight lifting exercise that you perform helps to target a specific muscle group. Even if you shift a bit or modify the workout as per your convenience, it will activate a different set of muscle groups. Before trying some exercises, understand carefully what can be done and what should be avoided to target the right muscle group.

Exercising without dieting is of no use. Even if you exercise seven days a week and do not make a change in your eating habit, you would not be able to see any progress. Take charge of your eating habits. Add a more nutritious, wholesome and healthy meal to get all the nutrients required by the body to function properly. Do not rely on supplements for your nutrient quotient.