It’s very common to see beginners making some fundamental errors when starting with their training. Things get worse when they don’t get to learn these errors and some of them end up committing these same mistakes for years. This article will discuss some of the most common errors and hopefully help you in correcting the mistakes if you have been doing them.
- Inefficient exercise sequence: It’s very important to sequence the exercises in such a way that you perform the best in the whole session. Inefficient ordering of exercises can lead to inefficient use of your energy. It’s advisable to perform the difficult movement at the start of the exercise and the less difficult ones can be sequenced further in descending order where the first exercise is the most difficult one and the last one being the easiest of all the exercises.
- Working through the pain: The most dedicated ones make this huge mistake where they don’t listen to the body and try to work hard through the injury. If one is injured, then it is best to consult a doctor and physiotherapist and follow the necessary precautions as advised by them. The precautions may include complete rest or strengthening of the weak muscles or avoidance of certain movements for a while. If one works hard through the pain without taking care of the injury then it may get worse with time which may lead to a bigger problem that might take several months to heal.
- Static Stretching before a workout: It is not considered the best to perform static stretching before a workout ( David et al.,2011 ). It may impair the performance hence it should be done post-workout and not pre-workout.
- Not sleeping enough: Sleep plays a huge role in maintaining the fitness level of a person. Lack of sleep can affect performance ( Spencer et al.,2019 ; Nizar et al.,2003 ) as well as may affect muscle recovery after training (Dattilo et al.,2011 ). Hence a regular 7 to 8 hours of sleep is recommended for optimal results.
- Short Rest Period:
Most beginners don't rest long enough between their sets. It is recommended to take an adequate duration of rest between the sets to keep the performance at its peak, especially if your goal is to build strength. It takes a while for the body to recover from weight lifting, so failure to allow sufficient rest time can hinder muscle growth and strength.
Reference
- Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European journal of applied physiology, 111 (11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2
- Dattilo, Murilo & Antunes, Hanna & Medeiros, Alessandra & Mônico-Neto, Marcos & Souza, Helton & Tufik, S & De Mello, Marco. (2011). Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical hypotheses. 77. 220-2. 10.1016/j.mehy.2011.04.017.
- Roberts, S., Teo, W. P., Aisbett, B., & Warmington, S. A. (2019). Extended Sleep Maintains Endurance Performance Better than Normal or Restricted Sleep. Medicine and science in sports and exercise, 51 (12), 2516–2523. https://doi.org/10.1249/MSS.0000000000002071
- Souissi, N., Sesboüé, B., Gauthier, A., Larue, J., & Davenne, D. (2003). Effects of one night's sleep deprivation on anaerobic performance the following day. European journal of applied physiology, 89 (3-4), 359–366. https://doi.org/10.1007/s00421-003-0793-7
