Five strength-training mistakes to avoid

October 16, 2018 by Len Canter, Healthday Reporter

(HealthDay)—Developing lean muscle mass is important for everyone—it can keep you active and independent throughout your life.

But to maximize the benefits of , make sure you're not making these common mistakes.

Mistake number 1: Letting momentum drive your workout. If you power through repetitions at a rapid clip, chances are that you're using momentum rather than controlled to do those reps. To get the most out of each rep, take two to three seconds to lift the and three to four seconds to return to the starting position.

Mistake number 2: Not moving through a complete range of motion. You're shortchanging yourself if you're also rushing through reps without carefully moving from your starting position to a full extension, no matter what the exercise. If you're unable to do this, chances are you're lifting too heavy a weight for your current ability.

Mistake number 3: Not lifting enough weight. Some women still incorrectly believe that they'll develop manly if they lift more than a few pounds. But female hormones typically won't allow that to happen. To get the benefits of strength training, you have to challenge yourself, and that means lifting the most weight you can while still maintaining proper form.

Mistake number 4: Changing your routine too often. This can actually set you back because you're not giving muscles time to react. Resist jumping to different exercises because you think you're not seeing results fast enough. Progress is slow and steady. Expect it to take from one to three months to see results, according to the American Council on Exercise.

Mistake 5: Not changing your routine often enough. On the flip side, not updating your routine enough can keep you from progressing. You might simply need to increase the weight you're lifting, but it also could be time to move to more complex exercises or switch from free weights to machines.

If you're unsure about the effectiveness of your current training regimen, schedule a brush-up session with a fitness expert.

Explore further: Step up your strength training

More information: The American Council on Exercise has more common exercise mistakes to avoid.

Related Stories

Step up your strength training

March 1, 2018
(HealthDay)—Strength training is an essential part of a complete workout program. But whether you use free weights, machines or resistance bands, keep challenging your muscles by stepping up your routine as you progress.

Choosing the right home weight machine

January 30, 2018
(HealthDay)—Still looking for a New Year's resolution? Consider strength training. It's important for everyone, regardless of age, gender and how developed you do and don't want to get.

7 common exercise errors

May 9, 2017
(HealthDay)—Are you sabotaging your exercise goals? Avoid these common mistakes.

Working out after baby

August 10, 2018
(HealthDay)—Losing weight about 6 months after giving birth lowers a woman's risk of being overweight in the future.

Medicine balls: Exercise tools that add fun to fitness

October 12, 2018
(HealthDay)—Want to add a new type of challenge to your exercise routine?

Recommended for you

A low-gluten, high-fiber diet may be healthier than gluten-free

November 16, 2018
When healthy people eat a low-gluten and fibre-rich diet compared with a high-gluten diet, they experience less intestinal discomfort including less bloating. Researchers at University of Copenhagen show that this is due ...

Youth dating violence shaped by parents' conflict-handling views, study finds

November 16, 2018
Parents who talk to their children about nonviolent ways of resolving conflict may reduce children's likelihood of physically or psychologically abusing their dating partners later—even when parents give contradictory messages ...

Why we shouldn't like coffee, but we do

November 15, 2018
Why do we like the bitter taste of coffee? Bitterness evolved as a natural warning system to protect the body from harmful substances. By evolutionary logic, we should want to spit it out.

Dietary fat is good? Dietary fat is bad? Coming to consensus

November 15, 2018
Which is better, a low-fat/high-carbohydrate diet or a high-fat/low-carbohydrate diet—or is it the type of fat that matters? In a new paper featured on the cover of Science magazine's special issue on nutrition, researchers ...

Low-carb diets cause people to burn more calories

November 14, 2018
Most people regain the weight they lose from dieting within one or two years, in part because the body adapts by slowing metabolism and burning fewer calories. A meticulous study led by Boston Children's Hospital, in partnership ...

Colder, darker climates increase alcohol consumption and liver disease

November 14, 2018
Where you live could influence how much you drink. According to new research from the University of Pittsburgh Division of Gastroenterology, people living in colder regions with less sunlight drink more alcohol than their ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.