Lose weight, build muscle or just stay fit? If you want to achieve your training goal, you should definitely avoid these 9 mistakes.
Without a plan: workout according to your mood
One of the biggest mistakes you can make is training without a plan or goal. Training from the gut is sure to be a lot of fun. You do the exercises that suit you best. But this way you forget important muscle groups. This can lead to poor posture over a longer period of time.
A good training plan will help you achieve your goal. The training becomes more effective and structured. Your full potential will be used.
A good training plan is designed so that all muscles are considered and trained. This is how you avoid a muscle imbalance (muscular imbalances). You can also document your training and compare the values. So you know when it is time to change or adapt your plan.
Warm up is overrated
You have little time, it’s warm outside anyway or you run to the sport and ski the warm-up. No problem or is it?
The warm-up pumps more blood through your circulation. Your muscles, ligaments, tendons and joints are prepared for the upcoming loads. You are less prone to injuries in your training. Your joints are protected from wear and tear. A warm up makes your training more effective! You can move more weights.
Choose a cardio machine of your choice and warm up for 8-10 minutes at a moderate pace. Mobilization exercises and dynamic stretching are also good warm-ups.
Quantity instead of quality - wrong technique
Do you pay attention to your technique during your training? With a clean exercise, you can move a little less weight. Don’t worry about how much weight others are lifting.
An improper exercise or evasive movement reduces your training effect. Your target muscles aren’t properly targeted – they grow much more slowly. The risk of seriously injuring yourself during training increases. Your spine and joints are unnecessarily stressed.
If you are injured, you have to pause longer Leave your ego behind you! Technology over weight!
Show off or scaredy? - Wrong weight
In strength training there are show-offs and fearful rabbits. Which group do you belong to? The show-offs take as much weight as
possible. The fearful rabbits, often women, put far too little weight on the machines or bars.
Too much training weight can lead to overload and you can seriously injure yourself. Not to mention your exercise performance, which suffers as a result. On the other hand, a training weight that is too light does not stimulate growth in your muscles.
But what is the right training weight? Your training weight should match the target muscles. Your legs can move more weight than your shoulders. The final reps of a set should be difficult for you. If your exercise suffers, the weight is too high. If you can move the weight easily, it’s too easy. Increase your training weight moderately until you find your right weight.
Time is money: no time for breaks
No sense of time during training or just not really paid attention to it? Breaks have a significant impact on whether or not you will achieve your training goal. In the break between your sets, your muscles fill up their energy stores.
If your break is too short, your energy stores are not yet replenished. If you take too long a break, your performance will decrease. Your body is cooling down.
The break times vary depending on the training goal. For maximum strength training, you need the largest breaks in sentences (up to 5 Minutes or longer), the shortest for strength training (30-60 seconds).
Check your phone every now and then to get a feel for the length of your breaks in sentences.
No setting new goals
Your muscles adapt to your training stimuli. It becomes stronger or more persistent. In order not to stagnate, you should regularly set new stimuli. Principle of progressive increase in load. That doesn’t mean you can only gain weight. For example, you have the following options:
- You can do more reps or sets.
- switch from equipment training to free exercises.
- or you shorten your break times
- you can incorporate additional exercises or training units.
Incorporate new exercises into your training plan every few months. Your muscles get new stimuli and you won’t get bored.
Too cool for cool down
You have successfully completed your strength training and you are going home. You skip the cool down. Who does not know it? The cool down is the counterpart to the warm up. The warming up helps you achieve your training goals. It signals to your body that weight training is over.
With cool down you can cool down your overheated body. The heart and breathing rate regulate themselves. Metabolic products are broken down. Your regeneration is improved and the muscle soreness is reduced. You get less cramps.
For example, you can sit on a bicycle ergometer. Drive comfortably for 8-10 minutes. Or roll out a few minutes with the fascia roller.
Do not forget regeneration
Recovery is important! Your body needs days off from training to regenerate. After training, your body begins to adapt to the loads from your training. This can take up to several days, depending on the level of training.
If you exercise too often, your muscles have not yet recovered sufficiently. A weakened musculature cannot be trained effectively. Your risk of injury increases. Progress stagnates and you get weaker.
Listen to your body and give it enough time to regenerate.
Summary: Common Strength Training Mistakes
- Workout with a plan and a system.
- Document your training and your progress.
- Warm up before your strength training.
- Technique over weight!
- Choose your training weight so that final repetitions are difficult for you.
- Workout without breaks between sets
- Increase your training load at regular intervals.
- Support your body with a cool down.
- Treat yourself to non-training days to regenerate.