5 beginner weight room to avoid mistakes

IIf you’re a newcomer to lifting, the weight house can feel like a foreign country whose language you can’t speak, which is confusing to say and at least a little intimidating. Understandably, you are forced to make a few wrong steps at first, and in fact, some beginner weight class wrong trainers repeatedly see things that you should avoid. Doing so will help you avoid risk while building confidence (and muscle!).

“It takes time to start a new fitness routine, and if you don’t take the time to learn how to lift and raise yourself, you can be discouraged,” said Matthew Scarfo, personal trainer, CPT. “Let yourself be a beginner and enjoy the process.” One thing that will make your weight-lifting journey more enjoyable is to avoid the common mistakes below.

Here are some beginner weight room mistakes most people make, as well as how to avoid them

1. Lift execution with improper form

Focusing on the form keeps you safe, prevents injury and helps you swing things faster. It can also help prevent muscle imbalances. “It’s not uncommon for one side of the human body to be stronger than the other,” Scarfo said. “For example, some people who do heavy squats will transfer their weight to their strong legs.”

Initially focusing on low rip with the right technique can help you nail the right movement patterns before adding loads and is a way to make sure you are creating equal strength on both sides of your body – so that one side does not compensate for the other – unilaterally. Or unilateral) which is called exercise.

2. Too heavy lifting too soon

This is right there with inappropriate forms. “One of the most important concerns for people entering the weight room for the first time is getting injured as a result of lifting too much weight,” Scarfo said.

A general rule of thumb is to lift the muscles that seem manageable, but challenging, for you through the last two to three repetitions of a set. Once that amount of weight seems easy to you, you will gradually increase so that you are slowly loading the exercises.

3. Sticking with weighing machine only

“A lot of people start lifting using machines, because most machines have diagrams of how to use them, eliminating the worry of trying to move a barbell or dumbbell effectively,” Scarfo said.

Although free weight instability is a good thing, as it will help you build muscle more efficiently, and they don’t limit your range of motion like machines do, which means you can also increase your mobility.

If you’re not sure where to start, consider signing up for a few individual training sessions with a CPT at your gym.

4. Don’t have a workout plan

“When you start lifting, you have to make sure you get stronger,” Scarfo explains. Most weight lifting plans employ progressive overloads to help you reach your energy goals, which is why they are so effective.

If you know that your energy goals are simple — such as building muscle, maximizing your strength — then you can use any number of pre-programmed fitness apps to guide you. A favorite of the future at Well + Good, and Lift Valut, where Scarfo works as a residential training specialist, offers free, program spreadsheets that are mobile-friendly so you can upload them to your phone. For more specific goals, you should work one by one with your personal trainer to create a customized workout plan.

5. Not clean after yourself

Each gym has its own unwritten rules, but there are some that apply everywhere. “Removing your machine or bench is good hygiene; Likewise, always re-rack your weights after you use them, ”Scarfo said. If you do these two things every time you lift, you will be in good hands.

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