11 common mistakes when lifting weights

Share this article

Avoiding common weight-lifting mistakes is crucial for making progress and preventing injuries.

Some of the most common mistakes people make when lifting weights and weight training include: improper form, overtraining, or skipping warm-up and cold down, plus not following correct techniques.

As part of the BRAND NEW EMPOWER program we will help you learn the basics of safe weight lifting.

11 common mistakes when lifting weights

Discover how to avoid injury and what to do to improve performance and prevent injuries.

Here are some common mistakes to avoid:

1. Using the Same Weight Every Time

Continuously challenging your muscles is essential for progress. If you lift the exact same weight in the same rep scheme every day, you’ll plateau. Gradually increase the weight or intensity to encourage strength gains.

2. Not Warming Up or Cooling Down

Cold muscles are more prone to injury. Always warm up with light cardio and dynamic stretches before starting your weightlifting routine.

3. Poor Form

Using improper form can lead to injuries. Focus on maintaining proper posture and technique throughout your lifts.

4. Neglecting Muscle Groups

Ensure balanced training by working all major muscle groups. Neglecting certain areas can lead to imbalances and hinder progress.

5. Overtraining and Training Too Frequently

Rest and recovery are essential. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Make sure to give your muscles enough time to recover between workouts.

6. Changing Exercises Too Soon

Consistency matters. Stick with a program long enough to see results before switching exercises frequently.

7. Training Too Light or Too Heavy

Find the right weight for your goals. Lifting too light won’t challenge your muscles, while lifting too heavy can compromise form and increase injury risk.

8. Poor breathing technique

Holding your breath or breathing improperly during lifts can reduce performance and increase the risk of injury. Remember to exhale during the concentric phase (when lifting) and inhale during the eccentric phase (when lowering the weight).

9. Not eating correctly

Nutrition plays a crucial role in muscle recovery and growth. Make sure to fuel your body with the right nutrients, especially protein, to support your workouts.

10. Not Listening to Your Body

Pushing through pain or ignoring signs of fatigue can lead to injuries. It’s important to listen to your body and adjust your workout intensity or technique accordingly.

11. Not Seeking Professional Guidance

If you’re new to weightlifting or unsure about proper technique, it’s a good idea to seek guidance from someone who knows best. That is exactly where The Healthy Mummy app is fantastic, it’s like a personal trainer in your pocket.

Our EMPOWER program will help you learn the basics of safe weight lifting. Build strength, improve your fitness and challenge yourself with our brand new EMPOWER program. Designed to help you train at home or in the gym with total confidence. A brand new way to support you with your health and fitness goals. Our EMPOWER program will help you nail technique while working out from the comfort of your home, or from a gym.

Fitness CTA v2

Join the number 1 holistic health program used by over 200,000 mums

No Equipment or Gym Membership needed
Workout from the comfort of home (suitable for beginner to advanced)

Over 600 Guided Workouts
Including Belly & Booty Busting, HIIT, Power Yoga, Baby Wearing, Core & MORE

Get motivated, stay motivated
With support from MyCoach and MindPower features

In 28 days
You'll feel fitter, stronger and more confident than before!

Join Now

Share this article

Be part of our friendly and supportive community

Want FREE delicious recipes, fitness tips and great specials?