Weight Lifting Mistakes Made By Beginners | Stephen Coleclough PT
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Weight Lifting Mistakes Made By Beginners

Weight Lifting Mistakes Made By Beginners

Weight Lifting is extremely popular and a quick search online will leave you feeling lost because a lot of the information out there can seem contradicting.

Therefore, this can leave beginners choosing the wrong information and following the wrong advice, believing that they will get stronger and bigger quickly.

Identifying the basic mistakes will give you the chance to put things right and set you on the path to achieving the results you want.


For some reason, many believe that training for hours and doing the same exercises over and over again will get the desired results.

However, when it comes to weight training, less is more.

Weight lifting involves your central nervous system and joints and so they can take a lot of abuse through weight training.

When you rest, your muscles grow which means they do not grow when you are in the gym.

When you lift weights, you cause the muscle tissue to tear and this is where rest helps those tears to repair helping the muscles to grow.

So, to avoid overtraining, you should have a good routine that is structured correctly and certainly leaves you with time for rest.

Lifting heavy too soon

Many people believe that they can walk straight into a gym, pick up the heaviest weight they can manage and then start training with it.

In truth, it does not work like this.

Through lifting too heavy, you run the risk of using bad form, which in turn could cause injury.

It will also mean that you will not get the right results, leaving you deflated and wasting your time.

Begin with a weight that you are comfortable with and ensure that you use the right form.

Relying on supplements

Weight training is not just about hitting the gym because it is also about your diet.

When you combine a good diet and the right training you will see results and that his where supplements can help.

Supplements are not there to enable you to skip a good diet or train less because they are there to supplement your diet and your training regime.

It is worth remembering that many of the big supplement companies spend a fortune on marketing and promising that their products will get you ripped or help you to make big gains.

So that label that says “gain pounds of muscle in just a few weeks” is a slight exaggeration but it does cause beginners to believe that it will really make the difference.

Prior to purchasing supplements, get your diet right and your training and then research the supplements that will complement your goals.

Low reps and high reps

There is a belief that low reps will pack on the muscle and high reps will burn fat when in reality this is not strictly true.

You diet will underpin the results you see because if you eat bad food then you won’t look your best.

Then you have to consider the 6-12 rep range which can help you to get bigger and how it helps muscular strength which does not help to increase the size of muscle.

In a nutshell, high reps won’t burn fat because that is down to high intensity weight training and cardio while low reps won’t put on masses of size.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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