5 Strength Training Mistakes That Are Stalling Your Benefits And How To Correct They


Female barbell shoulder press

Strength training is great for building muscle, but some common mistakes can slow down your progress. Getty / Corey Jenkins

  • Strength training is a great way to build muscle and improve your fitness.

  • However, there are several things that can hinder your interests, such as too much exercise and too little sleep or food.

  • Make more use of your training by making your workouts more efficient and optimizing your recovery.

  • For more articles, please visit the Insider homepage..

New strength training routines are a great way to build strength and build strength.

However, if you work hard in the gym and make no progress, you can be the victim of common gym mistakes such as inefficient overtraining, overeating, and lack of sleep.

To prevent rookie mistakes from hindering your progress, personal trainers have some small adjustments you can make to your routine.

Exercising too much or too hard can backfire

You may want to go all-in to your new training plan. However, athletes who rush into it are world record-holding power lifters that can slow progress, burn out, and increase the risk of injury. The strength of Kabuki, Told the insider..

“The more you have, the better. You want the minimum amount to get the results you want,” he said.

Overtraining includes: Exercise too often, Too strong, or both. If you’re new to fitness, a 45-minute workout three times a week is a good start.

Aim for levels of strength that you can feel the target muscle group is functioning but not reach Muscle failure (In other words, when you can’t do another iteration), said Jessica Mazzco, a New York City-based personal trainer.

Not getting enough sleep can hinder muscle growth

According to Duffin, one of the biggest mistakes you can make when starting a new workout routine is that you wake up too early to work out.

Sleep is the time when muscles repair and adapt. Therefore, skimming the shut eye reduces the benefits of a gym session and can lead to fatigue and injury.

That’s the general consensus among sleep researchers At least 7 hours of sleep Healthy for the average adult.Some studies suggest Up to 9 hours or 10 hours For some elite athletes, sleep time is optimal.

Malnutrition can undermine your strength and profits

You need to properly fuel your body, personal trainer Brian Goldberg Told the insider..

To build muscle, you need to have excess calories and consume more calories than you burn. The opposite is necessary to lose fat.

In either case, it is important to prioritize nutritious Whole Foods. Good balance of major nutrients such as carbohydrates, fats and proteins To get the best results.

If you don’t challenge yourself gradually, you can become a plateau

To keep seeing improvements in your exercise program, you need to add strength over time. This is a principle known as: Progressive overload..

The easiest way to do this is to increase the weights or add iterations. Duffin recommends an increase of about 10-15% in 4-6 weeks.

For example, if the first routine of a deadlift is 4 sets of 10 repetitions at 100 pounds, it may gradually move to 4 sets of 10 repetitions at 110 pounds.

If you focus on isolated movements, it can mean more work with less progress

Beginners in strength training can also make the mistake of relying on isolated movements for training rather than compound exercises.

Examples include abdominal crunches, thigh leg extensions, and large arm curls. All of these are great exercises for building a single muscle group, but they are not very efficient for overall strength and muscles.

Instead, you can work out multiple muscle groups at the same time with exercises such as deadlifts, presses, squats, and pull-ups, so you can benefit more from your time in the gym. TS Fitness, I told the insider before..

Still, it’s better than no exercise at all. According to Duffin, consistency is the number one factor in building strength, so finding a program that you can enjoy and continue is more important than worrying about a particular exercise.

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