Fitness has reached the greatest demand like never before, in the history of mankind. People now face a situation where they have the access to what they want but they don’t have the correct body composition or strength to achieve that.
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity” says John F. Kennedy, 35th President of the United States.
Weight training is one such solution which people look up to attain strength. Building up our body helps in building up our mind. But, weight training has its own set of procedures and limits that needs to be followed. Taking it lightly and having an irregular practice can have it adverse effects. Here are the 5 biggest mistakes that one shouldn’t commit while performing weight training.
- WARM UP PROPERLY AND AVOID INJURIES
Warm up is something that people think is unnecessary for their workout schedule. We can notice people trying to skip their warmups or just doing it for someone’s sake. But the truth is they are bringing harm to themselves.
Good warm up unleashes the hidden potential in you. People say that they will use the energy spent on Warm ups, on a few more reps of workout. But the reality is that good warm ups do elongate the work out session that want you think.
Keep in mind the different warm up styles and choose the appropriate one as per the task done.
- DO NOT PUSH YOURSELF BEYOND THE LIMIT
Consider the case of rope stretched beyond a limit by too much load. The rope eventually weakens and it tears. The same can be assumed of a muscle fiber.
People tend to satisfy their ego and please their spotters by pushing their muscles beyond what they can take. There should be a mix of workloads after a certain period and it does help in improvement. Doing the same workout with the same load will stagnate the growth and the training may prove useless.
Consider a planned workout rather than a brute workload. Split up the work out into phases of different loads in order to achieve better outcome as well as to stay away from injuries. Avoid doing forced reps as they will lead to over-training syndrome. Stay at the right level of workout to achieve the maximum results.
- PERSUING THE WORKOUT WITH A TIRED BODY
Weight training is itself a tiring process. Hence it is essential to start he workout with a fresh body and mind. Try not to have a gym session just after skipping your sleep. Fatigue due to workouts is different and it is never a bad idea to have a quick break from the session and have a drink or two.
Improper rest and too much training will do nothing more than melting you down and it is always better to first refresh yourself and then plan for a gym workout. Have a good diet that meets all the needs of proper weight training.
- IMPROPER TECHNIQUES AND PLANNING
Doing workout with improper techniques and as per ones will and wish will prove useless and it will be nothing but a waste of time and energy. While improper techniques may lead to injuries, unplanned workouts will fetch nothing except fatigue.
Starting a workout without a goal is the main reason for unplanned workout. Without goals, you will be wandering here and there in the gym, you will be lifting weights here and there and at the end you will see no results.
First set a goal for yourself. They goal may be anything like losing some weight, gaining more strength or it may be to add beauty to yourself. The goal may be anything, but plan should be a deterministic one. Know your present stage. Set the next level and then set the time limit to achieve that. In short, be SMART.
About the techniques, improper weight lifting techniques will lead to small as well as severe injuries. To begin with the trained and tested exercises will be more than handy in building up strength.
Use of advanced techniques and equipment is meant for a later stage of training and it is advisable to stick on to the basics till some time. After the intermediary stage, you can move on to advanced techniques.
- NEGLECTING WEAKNESS
Weight training is about improving the strength of the muscles and it is vital to improve the strength of all the parts of the body evenly. Do not skip workouts you are weak at. Just try them and try them regularly.
Neglecting the weaker parts will result in asymmetry and stronger muscles will try to cope up for the work load applied to the weaker muscles. In that process it may get strained a bit more than usual and it is when it hurts.
Be motivated to do the workouts for weaker muscles. Equal importance should be given for all the workloads and be confident of doing them. Having a regular shot at it will definitely improve your capability to do it.
The above discussed are the most common mistakes made by an individual in weight training. It is advisable to do the workouts under the supervision of a trainer at the beginning stages of training, as he will guide you out of danger.