3 mistakes that can sabotage your weightlifting gains

CCarson September 10, 2023 7:01 AM

In the quest for building muscle and strength, consistency in weightlifting is key. However, even with regular workouts, you might find that your gains are not as significant as you'd hope. This could be due to a few common mistakes that are easy to make but can greatly sabotage your weightlifting gains. Let's dive into what these mistakes are and how to avoid them.

Mistake 1: Neglecting Proper Form

One of the most common errors in weightlifting is neglecting proper form. This can not only lead to poor gains but also increase the risk of injury. Let's break this down into common form mistakes:

Common form mistakes How to fix them
Arching the back in bench press Keep your feet flat on the ground, squeeze your glutes and keep your back flat on the bench
Rounding the back during deadlifts Keep your chest up and spine neutral by looking forward not down
Full body swing in bicep curls Keep your elbows close to your body and only move your forearms

Mistake 2: Skipping Rest Days

When it comes to weightlifting, more is not always better. Your muscles need time to recover and grow, and that happens on rest days. Overtraining can lead to fatigue, injuries and even hinder your progress. Listen to your body and take rest days as needed.

Mistake 3: Poor Nutrition

Nutrition plays a significant role in weightlifting gains. If you're not feeding your body the right nutrients, you're not giving it the fuel it needs to grow and strengthen. Make sure you're consuming enough protein, carbohydrates, and healthy fats. Stay hydrated and consider talking to a nutritionist or dietitian to ensure you're following a diet that supports your weightlifting goals.

Overcoming these mistakes

Now that we're aware of these common mistakes, the next step is to actively work on avoiding them. Here are a few tips:

  1. Always prioritize form over lifting heavy. It's better to lift lighter weights with proper form than to risk injury with heavy weights and poor form.
  2. Schedule rest days and stick to them. Your body will thank you.
  3. Keep a food diary to track your nutrient intake and adjust as needed. A balanced diet is key to improving your weightlifting gains.

By avoiding these mistakes, you're on your way to making better gains in your weightlifting journey. Remember, everyone's body is different, so what works for one person might not work for another. It's important to listen to your body and adjust your training and nutrition plan as needed.

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