Common Weight Training Mistakes made at gym: Avoid These or Risk Injury

Weight training has become more popular than ever before in recent years.
You’re at the gym and you see someone lifting weights. You may find yourself wondering how they are able to do it;
weightlifting can be a difficult task for many people, but it is also very rewarding.
The key to weightlifting success is avoiding common mistakes that could lead to injuries or other issues with your body.
In this blog post we will discuss some of the most common weightlifting mistakes made during weight training, as well as tips on how to avoid them so that you can keep your workout routine safe and effective!

Mistake #1: Attempting to lift weights that are too heavy for you


Don’t be embarrassed to exercise with less weight.
You are exercising for your muscles, not to show off to others around you !
People try to lift weights that are too heavy for them, which can lead to injury.
There are a lot of people who feel a little embarrassed to exercise with less weight, ultimately remember you are not exercising for your ego, but for your muscles.
It is always wiser to lift weight that suits to your capacity, and not something that will injure your tissues or muscles.
For beginners its best to start with light weights before moving on to heavier ones in order not to risk an accident due to your inexperience.
Also,you must ask your trainer for help cause he is more familiar with proper weight training techniques and can help you find the right weight for your fitness level.

Mistake #2: Not using a spotter when lifting the bar

Spotting is when someone helps you with a lift.
They know when to help you and how much to use.
Spotters make sure that people keep going and don’t stop before they are done.
While lifting heavy weights, when it comes to weight training, one of the most important functions of a spotter is to ensure that the weightlifter is safe and prevent them from injuring themselves or others.
Of all injuries from weightlifting most common is from dropping the weights which lead to major type injury.
Using a spotter is always a best practice for weightlifting.
A spotter can help you from falling when you are lifting weights.
They can guide the weights back to the rack or they can help you lower them to the ground safely, all without dropping any of the weights.


Mistake #3: Not stretching before and after weightlifting

Weightlifting is a very intense activity and it’s important to make sure that your muscles are sufficiently warmed up before you start.
Stretching will also help prevent injury while weightlifting by making the muscle less elastic, which can cause more harm.
When you appropriately warm up before an exercise routine, your muscles are heated and ready for the workout.
This aids in lowering your risk of injury to the muscle fibers and can increase range of motion when performed at a higher level. This improved circulation also aids in preparing the body’s oxygen levels for heightened endurance while operating at higher speed.
If you’ve just completed your workout, it would be a good idea to stretch. Stretching at the end of your workout can help boost your flexibility, reduce muscle tension in your body which in turn reduce the risk of injury and improve next time you work out.

Mistake #4 : Not using correct form while lifting weights

In weight lifting, the most common mistake is to not using proper form. Some people use improper form when lifting weights, risking injury as well as poor muscle development. Keep your back straight, chest out, and shoulders back when lifting weights.
The momentum of your body may be enough to get some weight up and down but it won’t make for a good workout or build muscle effectively because you’re relying on momentum rather than using muscles.
Proper form means engaging all of the major muscles in your body rather than just those in one particular area and making sure that the movement is coming from a stable base with both feet firmly planted on the ground.
Make sure that your back remains straight when you are doing any type of exercise where a barbell is being held over your head and don’t forget to bend at the knees as well!
This will help with muscle development and prevent injury.


Mistake #5. Not using proper grip:

Make sure your grip is tight on the weight handle during lifts.
When lifting weights, it’s important that you maintain a strong grip and perfect posture throughout the entire process to avoid injury or muscle strain.
Proper grip during weight lifting, specifically deadlifting, is vital not only for preventing injuries but also in order to produce the maximum amount of force.
One study found that “90% of people had a neutral or pronated hook grip while performing a one-repetition maximum deadlift.”
There are two different grips you can use when performing deadlifts—neutral and pronated (overhand).
There are two different grips you can use when performing deadlifts—neutral and pronated (overhand).
Grip often gets overlooked or ignored when it comes to using weights for a workout.
It’s the key to success in lifting though because it affects what muscles are being worked and how much weight can be lifted.

Mistake #6 Holding breath and inadequate water intake during weight training:

Holding breath and not breathing properly during weight training can cause severe potential harm in the long run. Remember to breathe while lifting weights.
When you have a proper breathing pattern during weightlifting, your body will get oxygen. It also makes sure that the blood moving through your body has enough oxygen in it.
That will get rid of any waste.
Breathe out while lifting the weight and breathe in as you lower the weight.
In one hour of exercise, the body can lose a lot of water.
Without enough water, the body will not have enough energy and your muscles might cramp eventually leading to Fatigue ,poor performance and lack of concentration. So don’t forget to carry a water bottle to your gym.
Drink before, during, and after an exercise so that you do not get dehydrated.
Ensure you are drinking enough water during the weight training session to help replenish fluids and keep your muscles hydrated as well!
The weightlifting mistakes we’ve discussed can be costly.
Not only do they put you at risk for injury, but they also may cause your workout routine to become ineffective.
That being said, it is possible to avoid these common errors by following our tips and tricks on how to keep your workouts safe and effective!
If you are looking for a gym membership that will help ensure that all of the equipment is in good working order as well as provide access to qualified trainers who can answer any questions about proper form or technique, then check our Energie Gym today!
We offer monthly memberships also, so there’s nothing standing between you and an awesome fitness experience.
Have you made any of these weight training mistakes? If so, we want to know what happened as well as some ways on how you could’ve avoided them! Let us know below and we would love to chat about it more with our team here at

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