{"id":4009,"date":"2020-10-20T09:07:24","date_gmt":"2020-10-20T14:07:24","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4009"},"modified":"2020-10-20T12:18:43","modified_gmt":"2020-10-20T17:18:43","slug":"5-common-weight-lifting-mistakes-and-how-to-avoid-them","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/5-common-weight-lifting-mistakes-and-how-to-avoid-them","title":{"rendered":"5 Common Weight-Lifting Mistakes (and How to Avoid Them)"},"content":{"rendered":"\n<p>The gym is like an unsupervised adult playground. It\u2019s easy to walk in and toss a few weights around. But if you don\u2019t follow the right routine or skip necessary steps, you may buy yourself a one-way ticket to injury town.&nbsp;<\/p>\n\n\n\n<p>Before you strap on your kicks for your next gym session, check out the five most common weight-lifting mistakes below. Also, learn the best ways to avoid them so you can build a healthier, more resilient body for years to come.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Weight-Lifting Mistakes to Avoid&nbsp;<\/strong><\/h2>\n\n\n\n<p>Ready to upgrade your approach to lifting weights? Check your routine for these common mishaps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mistake #1: Doing the wrong warmup<\/strong><\/h3>\n\n\n\n<p>Your warmup should <a href=\"https:\/\/www.researchgate.net\/profile\/Homoud_Alanazi\/publication\/293769201_Role_of_Warming-up_in_Promoting_Athletes_Health_and_Skills\/links\/56bb126e08ae6a0040aea486\/Role-of-Warming-up-in-Promoting-Athletes-Health-and-Skills.pdf\">match your workout goals<\/a>. Before you begin your exercise routine, you must <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\">prime the body<\/a> for the specific work you\u2019re about to perform.&nbsp;<\/p>\n\n\n\n<p>People often make these common mistakes.<\/p>\n\n\n\n<ul><li>Skipping the warmup<\/li><li>Stretching<\/li><li>Doing too many light-weight reps<\/li><li>Focusing on a general full-body warmup<\/li><li>Only doing cardio<\/li><\/ul>\n\n\n\n<p>Instead, think about the work you\u2019re about to do and warm up using the same movement patterns. For example, before a leg workout, warm up by doing the same types of movements you\u2019ll do during strength training, such as:<\/p>\n\n\n\n<ul><li>Bodyweight lunges<\/li><li>Bodyweight squats<\/li><li>Hip mobility movements&nbsp;<\/li><li>Bridges<\/li><li>Dead bugs<\/li><\/ul>\n\n\n\n<p>The goal of your warmup is to let your body know what work you\u2019re about to perform and <a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\">increase blood flow to the right muscles<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2020\/10\/5-Common-Weight-Lifting-Mistakes-and-How-to-Avoid-Them-final.png\" alt=\"5 Common Weight-Lifting Mistakes (and How to Avoid Them)\" class=\"wp-image-4011\" width=\"1067\" height=\"4820\" srcset=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2020\/10\/5-Common-Weight-Lifting-Mistakes-and-How-to-Avoid-Them-final.png 1067w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2020\/10\/5-Common-Weight-Lifting-Mistakes-and-How-to-Avoid-Them-final-133x600.png 133w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2020\/10\/5-Common-Weight-Lifting-Mistakes-and-How-to-Avoid-Them-final-340x1536.png 340w\" sizes=\"(max-width: 1067px) 100vw, 1067px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mistake #2: Choosing the wrong weight<\/strong><\/h3>\n\n\n\n<p>You\u2019ll progress fastest in your workout if you choose the right amount of weight. You want a weight heavy enough to force your <a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2019\/understanding-and-using-the-overload-principle\">muscles to adapt to bigger challenges<\/a>. But you don\u2019t want weights so heavy that you compromise your form or use the wrong muscle group to bear the brunt of the work.&nbsp;<\/p>\n\n\n\n<p>Think like Goldilocks, and choose a weight in the middle. Make sure it challenges you on the last few reps in your set, but you can do all the reps with correct form. The amount of weight will depend on the muscle group you\u2019re working, the type of exercise, and your comfort level with different kinds of resistance. Mix things up by using dumbbells, bands, kettlebells, barbells, and machines. Above all else, listen to your body, which will tell you whether a weight is right for you.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mistake #3: Training for looks instead of your life<\/strong><\/h3>\n\n\n\n<p>Workouts are an opportunity to make your body more resilient for the everyday stress it will encounter. When structuring your workout routine, think about the movement patterns you do during the day. These could include:<\/p>\n\n\n\n<ul><li>Climbing stairs<\/li><li>Lifting heavy objects from the floor<\/li><li>Running after a toddler<\/li><\/ul>\n\n\n\n<ul><li>Carrying children<\/li><li>Pulling weeds<\/li><li>Recreational activities<\/li><li>Playing fetch with your dog<\/li><\/ul>\n\n\n\n<p>Often, injuries occur when people are doing daily tasks. Strength training is an opportunity to build strength to <a href=\"https:\/\/www.osrpt.com\/2018\/07\/how-strengthening-exercises-help-prevent-injuries\/\">help prevent these types of injuries<\/a>.&nbsp; Rather than solely focusing on building nice arms or a chiseled core, add exercises that mimic your everyday activities.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mistake #4: Getting in a rut<\/strong><\/h3>\n\n\n\n<p>Humans are comfort creatures, which is why it\u2019s easier to do the same thing in the gym all the time. But your body is smart, and it <a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/1210\/why-is-it-important-to-vary-my-workout-routines\/\">adapts to exercises quickly<\/a>. Progress happens when you challenge your body in new ways by changing your workout routine often. One caveat: Make sure you still perform the same movement patterns so you continue to strengthen and build muscle that support your daily life.&nbsp;<\/p>\n\n\n\n<p>But make changes such as adding weight, switching the number of reps you do, or swapping out an exercise for another one in the same category. Try these changes:<\/p>\n\n\n\n<p>\u2022 Swap lunges for squats<\/p>\n\n\n\n<p>\u2022 Switch from doing a high number of reps to a low number of reps<\/p>\n\n\n\n<p>\u2022 Use kettlebells instead of barbells<\/p>\n\n\n\n<p>\u2022 Go from a double dumbbell press to a single dumbbell press<\/p>\n\n\n\n<p>Your options are limitless, and the more you switch up your routine, the more likely you\u2019ll stick to the gym. Change your workouts every four to eight weeks to challenge your body in new ways.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mistake #5: Skipping steps&nbsp;<\/strong><\/h3>\n\n\n\n<p>You may be tempted to omit the small stuff and go directly to the big lifts. Your body is good at faking strength. But if you don\u2019t correctly <a href=\"https:\/\/www.osrpt.com\/2018\/08\/what-are-stabilizing-muscles\/\">strengthen the small, supportive, stabilizing muscles<\/a> in the body, you may end up with big problems down the road such as aches, pains, tightness, and injury.<\/p>\n\n\n\n<p>As you structure your workout routine, add accessory exercises that help bolster larger muscles. For instance, if you work on squats, add band hip bridges. If bench pressing is your goal, do a set of pushups before you load the bar. Fake it until you make it doesn\u2019t work in weight lifting because you\u2019re only as strong as your weakest muscle group.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Wrapping It All Up<\/strong><\/h2>\n\n\n\n<p>It\u2019s better to learn proper lifting techniques than to train haphazardly. Take your time to warm up. Choose a weight that suits your workouts and your goals. Do exercises that help you prepare for everyday life, and mix up your routine. Avoid the five common mistakes above, and you\u2019ll be on your way to building your strongest body yet.&nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The gym is like an unsupervised adult playground. It\u2019s easy to walk in and toss a few weights around. But if you don\u2019t follow the right routine or skip necessary steps, you may buy yourself a one-way ticket to injury town.&nbsp; Before you strap on your kicks for your next gym session, check out the [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4010,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>5 Common Weight-Lifting Mistakes (and How to Avoid Them) - Health Perch<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/5-common-weight-lifting-mistakes-and-how-to-avoid-them\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"5 Common Weight-Lifting Mistakes (and How to Avoid Them)\" \/>\r\n<meta property=\"og:description\" content=\"Before you strap on your kicks for your next gym session, check out the five most common weight-lifting mistakes below. 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