Updated: Apr 29, 2020
So you think your training is ok? Maybe you are 100% happy with your body composition, strength & flexibility as well as fitness...but if your goal is to improve any or all of these then you might be guilty of one of these common mistakes.
Lifting too Heavy
The simple fact is that lifting too heavy too soon is counter-productive. If you lift a weight you can't handle then your range of movement is reduced to virtually nothing. So after barely 5 reps that weight is dumped on the gym floor! If you are training for building muscle then use a weight you can do full ROM for 3-5 sets of 10 reps. If you want to build strength then percentage training is best but 5 sets of 5 reps works well building to progressively heavier weights.
Lifting too light
Sometimes it can be lack of confidence or worried about building too much muscle. However, strength training is an excellent way to burn calories and get lean. It's not easy but with the right technique, some confidence and a plan that makes you sweat - you will see the benefits.
There is only so much training any individual can take. There is a window that will serve as the optimal amount of training for a particular goal. This varies a lot from person to person. If you go over this amount of physical stress on your body (you have to include work, housework, emotional stress, lifestyle, having children) then you are more likely to feel tired, lethargic & have poor technique which can lead to injuries.
Not sure if you are over training? Do you get injured often? Do you have lots of "niggles"?
You are probably over training.
There is no point in going to the gym, walking on the treadmill for 5 minutes at 0% gradient at a pace that could be overtaken by a snail. For most people, this is far too easy & will not achieve any results. It will not make you fitter, it will definitely not make you stronger & it is not enough work to make you leaner.
If you want to get fitter & healthier, you must put in the effort.
If you are not sure how to do an exercise then ask. There is usually an experienced trainer at your gym who you can ask for help or book in a personal training session such as Gorilla Fitness. You can make sure you are doing exercises effectively as well as safely.
Not using full Range of Movement
If you have to reduce the range of movement to do an exercise, then it is probably too difficult for you at the moment. Stick to exercises you can do & do them well. Don't cheat by doing half reps. If you don't do full ROM your muscles will also be weak from the point at which you don't train them, making you more vulnerable to injury.
Lack of Muscle Activation
Moving a weight from A to B will only achieve so much. If you employ body building techniques like squeezing & stretching the working muscle you will get more benefit. You don't have to diet hard & cover yourself in fake tan while standing on a stage in just your underwear. Body builders are good at putting on muscle for a reason; they work their muscles hard in the gym.
Too Much Too Soon
If you have't trained before or haven't trained for a long time it is best to ease your way back in slowly.
You can always do more next time. More time, more weight, more times per week, more exercises each session. If you do too much too soon, you will make yourself sore, tired, or worse still injured. Build up slowly & keep trying to make progression towards your goals, whatever they may be.