Making mistakes in the gym is easy
Especially when you first start out with no experience or guidance on the safest and most effective way to get stronger.
Here are five mistakes beginners make when starting out with strength training:
- Not following a structured program: Ad-hoc, inconsistent workouts make it difficult to apply progressive overload—the key driver of increases in strength. A structured program ensures you perform the same exercises and progress them safely over time.
- Prioritising assistance exercises: Prioritising assistance exercises limits strength and muscle development, since they typically involve lighter loads, less muscle mass and shorter ranges of motion. Make the basic barbell exercises the focus of your workouts instead.
- Following body-part splits: Body-part splits, often referred to as ‘bro-splits’, involve training each muscle group once per week. Whilst they are straightforward and simple, they require a high time commitment and may not be the most efficient approach for beginners.
- Using too much weight: Beginners often lift too heavy due to ego and impatience. Keeping the weights light, starting with and empty barbell if necessary, and gradually increasing them over time is the smarter approach to avoid injury and making progress in both the short and long term.
- Lifting with bad form: Poor form reduces exercise effectiveness, creates muscular imbalances and increases injury risk. Keeping the weight light, focusing on technique, and correcting mistakes as the weight gets heavier ensures you’re training the right muscles and building a strong foundation for long-term progress.
It’s easy to make mistakes when you first start out.
But with the right guidance, you can save yourself years of wasted time, effort and money that often lead to frustration and demotivation.
How a Personal Trainer Can Help You Build Strength, Muscle and Confidence in the Gym
You’ll get clear advice on the best program to follow for your goals, expert tuition on how to perform the exercises in the program and an experienced set of hands to ensure you’re using the right weight for your
ability so you don’t get injured.
Ready to take the first step and start lifting weights?
Check out STRONG—my 12-week strength and muscle gain program designed specifically for busy professionals working in Law, Banking and Insurance in the City of London.