Common Weight Training Mistakes Every Newbie Lifter Must Avoid

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Personal/Fitness Training Blog

There is much information to take in about weight training and it is extremely difficult to learn enough – even to know what you are doing. As a beginner weight lifter, jumping into this gigantic pool of knowledge and information may be very discouraging as well as even dangerous.

Beginning a new exercise routine can be intimidating, however hopping on a treadmill is easy enough — after all, you’re doing a movement which you are familiar with. However venturing into the weight room is a different story altogether. For those who haven’t lifted weights beforehand (or who are a little rusty), you need to research exercises, learn the proper form, and frequently work on creating a muscle memory before your body feels 100% comfortable performing them.

Research Shows That Weight Training Is Worth The Effort

When done regularly, between two and three times a week, weight training builds muscle strength and mass and also preserves bone density. In addition,, it has the ability to lower the risk of osteoporosis in addition to the signs and symptoms of chronic diseases such as heart disease, arthritis as well as type 2 diabetes.

While weight training is important and has a tonne of benefits, it’s also very easy to do incorrectly. So while we wholeheartedly encourage individuals to include it in their routine, we also can’t stress enough how crucial it is to ease into it. We see the mistakes first hand as a personal trainer. What’s a lot worse is that a lot of these mistakes aren’t just in one movement: they’re repetitive habits which people have picked up over the course of their lives and simply don’t realise.

Utilising An Advanced Workout Routine

The very first error which commonly made is utilising a more advanced workout routine than required or possible. While it’s great that you would like to see optimal success and also push yourself, keep in mind that your body is just becoming used to the exercise of weight lifting.

If you put yourself on an innovative split body routine with complicated weightlifting techniques, how well do you think you’ll keep up? Not well at all. It’ll be one week in and then you’ll be injured. Or you’ll only fully commit for a number of weeks and then stop due to a lack of time as well as motivation.

Clearly this isn’t what you’re after so make sure that you choose a workout routine which fits your schedule and fits your body. You’ll be far more likely to reach results.

Not Tracking Anything

“What gets measured is managed,” Austrian business visionary, Peter Drucker, once said. Beginners never take notes. However, if you measure nothing, what can you improve?

Make sure that you record everything in your workout: what exercises you did, what weight you utilised, how many reps — everything! In addition, track your physique by taking photos as well as measuring your bodyweight, circumference in addition to body fat percentage regularly. This will emphasise your successes and failures so that you are able to adjust your exercise program and diet in order to upgrade your results.

For instance, if you try out a new diet, however your physique stays constant, you need to change something. However if you try a new workout and your body fat drops while your circumference grows, you’re doing great.


Quite a common mistake is that having weight training sessions lasting hours long or performing tonnes of the same exercises more than a few days a week will get you improved gains. Less is undoubtedly more when it comes down to weight training. Keep in mind that your central nervous system (CNS) and joints come into the picture and suffer a lot more from the harm of weight training than your muscles.

Your muscles grow when you are resting and not when you are at the gym. This is as when you lift weights, you produce tears in the muscle tissue. When you are at rest, the muscle repairs itself and becomes larger than it was before. How long it takes to repair will be dependent largely on your diet as well as how much sleep you get per night.

In order to help avoid overtraining, utilise some of the routines already on this site, and keep in mind not to take an intermediate or advanced workout routine until you have far more experience. About three months before an intermediate routine and a number of years before an advanced routine. Also, remember that it is recommended about every 12 weeks, you take a week off of weight lifting to heal any of those little nagging injuries as well as to give your CNS a break.

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