by Ray Fauteux

Created on: June 30, 2008   Last Updated: July 02, 2008

As well-intentioned as some people are to make the effort to increase their strength and enhance their physical conditioning, often they don't have a well thought out plan what will enable them to achieve their goals.

For instance if their intent is to build large muscles and increase their body mass they would have a much different approach to their strength program opposed to someone who wants to build speed and agility, and have more muscle tone as opposed to mass. One method requires using a heavier weight with fewer repetitions and the other requires substantially lighter weight and many more repetitions.

Proper research or perhaps an introductory weight training course would greatly enhance the effectiveness of their strength training efforts.

Once they have a clear picture of what plan to follow to achieve their goals it's time to put their plan into action.

Once the decision is made to put the plan into action, it's important to be dressed appropriately for the weight room. Improper footwear can lead to slipping and ultimately injury or the inability to perform an exercise properly. Loose baggy clothes can be caught up in the equipment being used to perform the exercise and that also poses a serious hazard.

The one most common mistake I have noticed over the years is that many people use far too much weight when they are performing an exercise. Too much weight means they are not using proper technique or balance as most of the time they are struggling to get through the exercise any way they can. That really defeats the purpose and the amount of weight that is lifted should always start out at manageable levels. A good rule of thumb is if you do 8 repetitions of an exercise and do 3 groups(sets)with a short rest in between, the first 2 sets should be quite manageable while maintaining proper form. The third set is actually the set that should become harder. Say for example you can only complete 5 repetitions of the 3rd set. That is the result you want. Then at your next workout you use exactly the same weight and repeat until you can "finish" the third set while maintaining proper technique. At that point, you are getting stronger and can increase the weight slightly and repeat the process. That is the proper way to get stronger. Starting out with weights that are far too heavy often leads to injury and discouragement and an early end to the strength training program.

The other mistake that is most obvious is that many people new to the weight room seem hesitant to approach the staff on hand and them help with understanding the exercise they want to do and the proper way to perform it. I suppose for some it is an ego issue of some sort, but really it shouldn't be. Everyone has to start somewhere and there is certainly no shame in asking for assistance from someone who is trained in proper weight lifting techniques.

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