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The 5 Biggest Strength Training Mistakes Beginners Make

Hey Angels and Alphas,

If you’re new to strength training, it’s easy to make mistakes that can stall your progress and even cause you harm. If you’re just getting started with strength training, here are the five most common mistakes that beginners make, followed by some tips on how to avoid them so you can build strength safely and effectively.

1) Not warming up before lifting weights

This is one of the biggest mistakes that beginners make when starting out. Not warming up before lifting weights can lead to injuries, and it can also hinder your strength gains. If you’re going to be lifting heavy weights, it’s important to have a good warm up beforehand. 

Start by doing some light cardio for five minutes or so, and then do a few light sets of the exercise you’ll be performing with lower weight. Then gradually move onto heavier weights and repeat this process until you’re ready to go all-out with your workout.

2) Not tracking your workouts

One of the biggest mistakes beginners make is not tracking their workouts. This can lead to overtraining and injury, which will derail your progress. It’s also important to track how many reps you do and how much weight you’re lifting so you know what your next workout should be.

3) Focusing on weight instead of form

Focusing on weight instead of form is one of the most common mistakes beginners make when starting out. You see this all the time in gyms—people using too much weight, moving too fast, and not paying attention to their form. 

It’s important to remember that lifting too much weight is not an indication of how hard you’re working- it just means you’re lifting way more than you should be for your current fitness level and the potential risks outweigh any potential benefits. Instead, focus on mastering your form with lighter weights until you build up enough strength for heavier weights. With good form, you’ll get stronger faster, as well as avoid injury. 

One mistake many beginners make is going too heavy too soon, leading to bad form and injuries. This may also lead to doing exercises incorrectly – when someone first starts a workout routine they may have never done these exercises before or maybe they don’t know the correct way to do them. 

To avoid doing an exercise incorrectly it’s best to find a trainer or someone who knows what they’re doing before trying new exercises. Another mistake many people who are new at exercise do is trying something without knowing if they’re ready for it or not – even if it looks like everyone else can do it – but that can lead to injuries or other issues like overstressing muscles.

4) Getting impatient to see results

A common mistake that beginners make is setting unrealistic goals. If you’re a beginner, your goals should be focused on learning the basics of strength training and getting comfortable with this new activity. 

Don’t set yourself up for failure by becoming overwhelmed and feeling like you need to accomplish all the exercises and workouts that pro athletes do in order to progress. Stick with easy exercises such as squats, push-ups, lunges, and planks for now. As you get stronger, you can add more advanced moves such as weighted squats and deadlifts. For a good place to start out with strength training basics, check out our blog post on 3 Simple Strength Training Moves for Beginners.

5) Having unrealistic goals

One of the most common mistakes beginners make when starting out is setting unrealistic goals. I know it can be tempting to want to see big results as fast as possible, but that’s not realistic. You’re going to have to put in a lot of hard work and time for big changes to happen. 

The best way to avoid this mistake is by setting small goals that are achievable in the short-term and gradually increasing them over time. I recommend making an exercise schedule that includes rest days, so you don’t end up overdoing it or not giving your body enough time to recover from the workout you just did.

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