Knowing and avoiding common pitfalls is critical to getting the most out of your workout and preventing injury. Working with an expert is a terrific way to learn the ins and outs of strength training, especially if you’re just getting started or want to attempt new or more difficult techniques. When exercising on your own, it’s even more crucial to avoid abandoning good form, using inappropriate weights, or spending too little time on each exercise. What you should know about these and other typical strength-training blunders is as follows:
- Training Beyond Your Capacity
One of the most common mistakes people make is training beyond their capacity. This can manifest itself in a few different ways. First, you might be using too much weight. When this happens, your form starts to suffer, and you’re more likely to get injured. Second, you might be doing too many repetitions of an exercise without sufficient rest in between sets. This can lead to fatigue, which again hampers your form and puts you at risk for injury. Finally, you might simply be trying to do too much too soon by adding new exercises or increasing the difficulty level of your workouts before your body is ready. If any of these sound familiar, back off a bit and focus on quality over quantity.
- Adopting Incorrect Form
Another common mistake is adopting incorrect form when performing exercises. This can not only lead to injury, but can also prevent you from getting the most out of the exercise. Make sure to focus on good form from the start by watching instructional videos or working with a trainer who can help you perfect your technique.
- Overdoing the Number of Reps
One way people often try to increase the intensity of their workouts is by doing more reps than recommended. However, this can actually lead to less muscle growth and an increased risk of injury. When lifting weights, aim for 8-12 reps per set for optimal results.
- Not Having a Clear Exercise Regimen
One of the biggest mistakes people make when strength training is not having a clear exercise regimen. This can lead to wasted time and effort and an increased risk of injury. Before beginning any workout, take the time to plan out which exercises you will do and in what order. This will help you stay focused and ensure that you are getting the most out of your workout.
- Not Having Enough Rest
Finally, it’s important to make sure that you are allowing your body sufficient time to rest and recover between workouts. Strength training puts stress on your muscles, which they need time to repair to grow stronger. If you don’t give your body enough time to recover, you may find yourself feeling fatigued and unable to put forth your best effort during workouts. Aim to have at least one day of rest between strength-training sessions so your muscles can repair and rebuild.
Avoiding these common mistakes will help you get the most out of your strength-training workouts and reduce injury risk. Remember to focus on quality over quantity, adopt correct form, keep your reps in check and give your body sufficient time to rest between workouts. By following these tips, you’ll be well on your way to achieving your fitness goals.
The Fit Factor PT is an exclusive, results-driven personal training studio in Wellesley, MA. We welcome anyone dedicated to achieving their fitness goals through customized training programs that determine results. Our one-on-one personal training and small group fitness classes are tailored to every individual’s needs, so you can get the results you want. Start your fitness journey with us today!
Chad has been my personal trainer for over 10 years. He is very dedicated and resourceful as a trainer. I would highly recommend Chad. He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.
I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.
I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.
When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!
I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!
Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!
I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!
I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!