2 of 9

Write now Article Tools

Make no mistake; strength training is great for you, but more important than the amount of weight you lift, proper form is essential for success and safety. Using the gym regularly, you're likely to see some glaring mistakes.

FAILURE TO WARM-UP before you workout puts your body at risk of injuries. A 10 min walk on the treadmill will get the needed blood and oxygen to your muscles to ensure an efficient and safe workout.

WEIGHTS TOO LIGHT will not challenge the muscle. A muscle will only strengthen when forced to perform beyond its normal intensity. The overload must be progressively increased in order to further muscle growth. Overload can be progressed by: increasing the resistance, increasing the number of repetitions with a particular weight, increasing the number of sets, or increasing the intensity by reducing the recovery periods. The harder you train, the quicker you will see results.
LIFTING HEAVY WEIGHTS, too soon, will develop the strength of the muscles' contraction faster than the structural strength of the muscles, tendons and ligaments. The recommended resistance level should permit 12-15 repetitions. If you find yourself shaking under the weight, it's probably too heavy. Overdoing sets and reps often leads to painful injuries, which can be discouraging as well as dangerous.

POOR BIOMECHANICS like jerking the weight, or using momentum instead of steady muscle contraction, can cause injuries and reduces the progress of muscle growth. Extending your knees over your toes places too much stress on the knee tendons and ligaments. Failure to contract your abs, and keep a slight bend in your knees can cause back injuries.

ISOLATED MOVEMENTS are not only time-consuming, but also duplicate work done by compound exercises. Better to hold off on isolation exercises until you need them to fine tune a lagging muscle, or introduce some change in routine.

NO VARIATION in your workout can not only cause extreme boredom, but after awhile the body adapts and finds a way to do them with so much efficiency they no longer challenge the muscle to make it grow. This usually leads to "plateaus".

UNBALANCED workouts or focusing on certain muscles to the exclusion of others can lead to poor posture and pain. Many people work arms and shoulders and neglect back and legs. Muscular balance is important to protect the joints and prevent back and knee injuries.

IMPROPER BREATHING technique, or holding your breath, will hamper muscle growth. In general, one should exhale as weights are pushed up, and inhale when bringing them down.

STRETCHING "cold" muscles can be dangerous and lead to injuries. But after a workout, it is very important to stretch to prevent a shortening of your muscles and a loss of range of movement.

STARVING YOURSELF before a workout may cause your body to preserve fat and perform poorly. If you tend to fade midway through a hard session, low energy may be the culprit. Within the first 45 minutes after exercise, there is a "metabolic window," where enzymes that replenish muscle carbs are at their highest levels. Plus, insulin, which rebuilds protein stores, is at peak levels.

DEHYDRATION reduces blood volume and inhibits a good workout. You need to replenish the water you lose through sweating by drinking cup of water every 15 minutes during exercise.

Mistakes in strength training can hamper muscular growth, and possibly cause injuries. Take these tips to heart and your muscles, those fat burning organs, will thank you.

. .

Learn more about this author, Kathy Stemke.
Click here to send this author comments or questions.

Add your voice

Know something about Strength training mistakes?
We want to hear your view. Write now!