6 Common Strength Training Mistakes Women Make

by Divyata Raut
FITNESS  |  May 09, 2018
  • 1. Not eating right before lifting
    1 / 6 1. Not eating right before lifting

    A proper pre-workout meal should include complex carbohydrates and protein as your body turns carbohydrates into fuel and uses protein to aid muscle recovery. Step away from the white bread and opt for complex carbohydrates as they ensure a steady supply of energy to last you throughout your workout. Brown bread, peanut butter, brown rice, chicken, sweet potatoes, granola and yogurt give you amazing fuel before you go to town on the weights. Give this meal one to two hours to digest before beginning your workout.

    (Also read: 6 Foods You Should Never Eat Before A Workout)

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  • 2. Choosing weights that are too light
    2 / 6 2. Choosing weights that are too light

    You probably started strength training to get some serious muscle tone in your problem areas. In order to achieve your goals, you constantly need to challenge your muscles to create the envious sculpt you’ve been gunning for. If you lift your dumbbells without batting a lid, it’s time for you to slowly, but progressively increase the load. Increasing resistance against your muscles guarantees a marked improvement in strength, tone and performance. P.S. You won’t look like the Hulk with heavier weights because bulky female bodybuilders take certain supplements to grow muscles like that.

    (Also read: How to Use Gym Equipment Correctly & Avoid Injuries)

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  • 3. Not warming up before lifting
    3 / 6 3. Not warming up before lifting

    If you have tight and stiff muscles from sitting at a desk all day, going straight to the weights section is a big mistake. Training overly stiff muscles with heavy weights could cause injuries. Instead, warm up your muscles with stretches and a short jog prior to your strength training routine to increase the blood flow to your muscles. Your muscles will then be looser, warmer, and ready for maximum action and flexibility that decreases the risk of injuries.

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  • 4. Having an incorrect posture
    4 / 6 4. Having an incorrect posture

    It is crucial that you maintain a proper form while lifting. Slouching your back while doing a bicep curl strains your back and shoulders as your spine is not properly supporting your body to bear the weight of the dumbbells. Similarly, overarching your back, or improperly aligning your legs or hips could shift the load of your gym weights to your delicate joints. So do not be afraid to ask a fitness professional for proper guidance while testing out new strength training moves.

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  • 5. Not lifting often enough
    5 / 6 5. Not lifting often enough

    Strength training once a week will not make the cut if you want a lean and toned figure. For a routine that gives you quick results, hit the gym two to three times a week to train and challenge your muscles in order to see some progress. It is also important that you schedule your workout on alternate days to give your muscles time to rest and recover before the next session.

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  • 6. Not switching up your routine
    6 / 6 6. Not switching up your routine

    If you do squats with the same weight every time, your body has adapted to this precise intensity. Because your muscles are not working hard enough, this is probably why you may not see results after months of being on the same strength training routine. Instead, refrain from doing the exact same workout for more than a month as it brings your fitness progress to a halt. Vary your exercise selection and surprise your muscles with new moves to prevent hitting a plateau by exploring various gym weights such as kettlebells, battle ropes, resistance bands and even barbells to target all of your muscle groups for a full-body workout.

    Photo: Pixabay / www.pexels.com

    (Also read: Check Out These Women-Only Gyms in Singapore If You Often Feel Self-Conscious Or Distracted At Other Gyms)

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