One of the vitally important aspects of any workout, notably weight lifting, is practicing the right form for each workout you perform. But that can be tricky to learn when you don’t have anyone watching you and demonstrating to you what to do in real life.
In some situations, it’s always a great idea to work with a trainer, usually at first, although it’s on a Zoom chat or video, so you obtain a basic idea of what to expect in your workout. But if that’s out of your reach, or if you want to make a start now, let this be your guide.
Below, we will discuss the most frequent mistakes people make when they set out with weight lifting, plus this blog elucidates the best tips to stay safe and get amazing results as you initiate your home strength training routine.
Why should you lift weights at home?
Weight training not only builds muscle but also promotes healthy metabolism and supports endurable fat loss efforts. Moreover, it enhances bone density which is crucial for women, specifically for those who are at a greater risk of osteoporosis.
Strength training is a way to go for those who want to lose weight and boost their metabolism. There are a ton of other benefits of weightlifting like improving posture, mobility, flexibility, and sleep, and reduces stress, and enhances energy too.
Lifting weights at home is advantageous because you can perform it anytime that suits your plan. One of the fallacies about weight training is that you require relish machines but in reality, you can enjoy the gains of strength training and achieve your fitness goal right from your own home with only a pair of dumbbells or resistance bands in combination with bodyweight workouts.
Another great benefit of lifting weights at home is the bullying factor is considerably less for beginners. For few people, entering the weight room at a packed gym is quite daunting to make them want to avoid or quit starting off in the first place.
In addition, it is appropriate to have an at-home routine, as you can squeeze it in on your own terms without enduring the gym’s schedule.
Now, let’s analyze five common beginner weight-lifting mistakes and how to fix them.
1. Using improper form
One of the most essential parts of your weight-lifting routine is learning the correct form. If you are not using the right form and technique, it can give rise to the injury.
Some general mistakes with form include not rightly engaging the core and also not spending considerable time mastering the basic movements of the human body, which include the hinge, the hip, the squat, and the press.
How to fix it
Spend time on studying squat, deadlift, and chest press, and shoulder press videos, or hire a coach who can provide you feedback.
In case, you don’t want to hire a trainer, you can record yourself performing each move with your form to watch after. You can also compare your own form to a video showing the right form, and then adapt as required.
2. Ignoring the warm-up
It is tempting to just go right into a workout, but with weight training, it’s important to first perform a warm-up. Your warm-up doesn’t require a long intricate routine, but it’s important to get your tight muscles prolonged and inhibited.
How to fix it
You can start with a dynamic yoga flow to warm up your body. Before getting started with your fitness routine, you need to do some core and glute work.
3. Overtraining or using too heavyweights
It can be easy to get in a trap of thinking you require to lift the hefty weight likely to see progress, but this can backfire dominant to injury or overtraining.
How to fix it
Without taking a break or badly modifying your form, if you can’t finish a set, that’s a hint to drop the weight lower, unless you discover the appropriate amount of challenge.
At the lower weight, proper form will train you finer than a hefty weight with inappropriate form in the long run.
4. Using the same weights for eternity at once
The key to getting strong and seeing the outcomes you want with weight training is to increasingly question yourself. In short, don’t let your workout be really easy.
To make progress, you must improve the resistance on your body by enhancing the weights every three to five weeks, or whenever you get a chance.
How to fix it
If the reps you perform start to feel easy, it’s an indication to move up a few pounds. The exciting news is, according to proven research, if you are a beginner here you can make progress.
If you have the budget, it is time now to invest in a new set of dumbbells. But if you’re not set to spend the money, you can use household goods that you already have.
5. Not following a routine
It’s fine if you are following any Instagram or YouTube workout videos to help you get started, but you will get the maximum results if you have some kind of workout strategy or plan in place. In this way, you will save a great deal of time and energy finding or investing in a proven program.
How to fix it
You can explore online workout programs that target your goals, like programs to help you build muscle or simply lose weight. You can also download apps with guided videos.
No matter what type of program you choose, whether it’s to burn calories, get your heart rate up, lose weight, build muscle through strength training or just become healthier, HAJEX has got the best home exercise equipment you can buy.