When starting any exercise routine, it’s important to know that what works for others won’t necessarily work for you. Knowing ahead of time will help ensure the best possible success in reaching your goals. Here is a quick list of common self-weight mistakes in strength training you should be aware of and try to avoid.
Self-Weight Mistake #1: Not Making a Clear Workout Plan Tailored to Your Goals
Just because the guy or girl next to you is doing it doesn’t mean you should. Consult an expert when planning your workout routine and goals. Doing so will help reduce the possibility of injury.
Self-Weight Mistake #2: Doing Workouts that Induce Muscle Failure
If you find you are consistently having problems completing the number of reps you’ve set for yourself and end up stopping mid-rep, re-adjust your goals. If you continuously work your muscles until they fail, you run a higher risk of severe injury.
Self-Weight Mistake #3: Too Many Reps
More isn’t always better. If your trainer has told you to do X number of reps, just do that amount. You won’t see result faster by doing more; you’ll just run the risk of muscle failure and possible injury.
Self-Weight Mistake #4: Not Allowing Yourself Recovery Time After an Illness
When you are sick, your body is using its energy to get better. This “by-pass” of your energy is going to leave you weaker. If you don’t give yourself enough time to recover, especially from serious illnesses, you run the risk of making yourself worse and taking even longer to get back to normal.
Self-Weight Mistake #5: Not Allowing Yourself Recovery Time After an Injury
When you get injured, its because part of your body wasn’t ready to deal with whatever paces you were putting it through. When inflammation builds in the body from injuries, trying to get back into your routine too soon will only cause the inflammation to spread. If left unchecked, you risk permanent damage to your tissues.
Self-Weight Mistake #6: Not Allowing Sufficient Rest Between Workouts
According to most studies today, your muscles need 24-48 hours to heal the micro-tears that develop during a strength training workout.
While the intensity of the workout and your diet play parts in how quickly your muscles bounce back, you don’t want to push them before they are ready. Ask your doctor or trainer what symptoms to look out for so you know the difference between normal post-workout soreness and actual stress.
Self-Weight Mistake #7: Skipping Warm-up Routines
Warm-ups increase your heart rate, letting extra oxygen and nutrients feed your muscles before you get into the demanding stuff. That’s why it’s important to include recommended dynamic stretching before your planned routine.
Self-Weight Mistake #8: Not Eating Enough
This is often the case if one of your goals is weight-loss. However, if you don’t give yourself the energy your muscles need to get stronger, you won’t make any progress. Talk to a nutritionist about the best meal plan to fit your goals.
Self-Weight Mistake #9: Not Eating the Right Foods
No carbs – high protein? High carbs – high protein? No fat – yes fat? Every other month it seems like there is another diet claiming miracle weight loss if you only cut out one food. The reality is, except for junk foods, if you stick to the right balance of whole foods that give your body the energy and nutrients it needs to care for itself, you’re on the right path.
This means the right amounts of complex carbs, good fats, lean proteins and lots of produce. A nutritionist will be able to help you determine what foods will work best to achieve your goals.
Make Sure You Are Working Smarter as You Work Harder
Once you have a plan in place, you’ll be able to track your progress much easier and be more successful.