It can be difficult to know how to start weight training without any guidance. It’s easy to make mistakes that will actually make it harder for you to reach your goals. Luckily, there are a few things you can avoid in order to get the most out of your workouts and stay injury-free. Here are 5 common mistakes beginners make when they first start weight training:

Weight Training Mistakes

1. Not Warming Up Properly:

Your body needs to be ready for the demands you’ll place on it during your workout. If you don’t warm up, there’s a good chance that you will injure yourself or at least feel uncomfortable throughout your training session. Make sure to spend some time getting the blood flowing through major muscle groups before lifting heavy weights and add in mobility drills if needed (such as arm circles and walking lunges).

Studies have also shown that dynamic stretches before workouts are the best form of warm-up to get your body ready for a high-intensity workout. Some of the most common dynamic stretches include:

  • Knee to Chest
  • High Kicks
  • Buttock Kicks
  • Walking Quad Stretch
  • Body-weight Lateral Lunges
  • Arm Circles
  • Hip Circles

Cooling down after workouts is just as important!

Before leaving the gym do some light cardio followed by foam rolling and static stretching. This helps decrease any post-workout soreness significantly!

2. Trying to Lift Too Heavy in The Beginning:

It’s not uncommon for beginners to want to lift as much weight as possible. This can be a mistake. In order for your body to get stronger and build lean muscle mass, it needs time and proper recovery.

Make sure that you are using proper form when lifting weights so that you don’t injure yourself (or others around you). Lifting weights with improper form can put unnecessary stress on your joints and ligaments which can expose you to potential lifelong injuries.

A good way to practice the correct technique is by practicing with lighter weights first before progressing into heavier ones later on.

It is important to leave your ego outside the gym and focus on proper form along with mind and muscle connection to get the most out of your workouts.

Other things to keep in mind include:

  • Always use a spotter if you are going heavy for the first time on any exercise (especially bench press, shoulder press, squat etc.) so that someone can assist you in case of necessity. This also ensures safety!
  • Don’t compare yourself with others – everyone has different genetics and responds differently to certain exercises/lifts; make sure you pay attention to how your body feels during workouts instead of only focusing on what other people around you might be doing at the gym. If something doesn’t feel right or becomes painful, stop your sets immediately and get some advice from a qualified trainer.

3. Trying to Follow Professional Athletes’ Routines:

Professional athletes are some of the best in their field and have years, if not decades, of training experience. Unless you’re one yourself, it’s best to follow a routine that has been proven effective for beginners.

Another thing to keep in mind is that everyone responds differently to different exercises so what might be great for someone else might not be the best option for you.

One great way to determine what workout routine might work best for your body type and goals is by consulting a qualified trainer at your gym or hiring one out privately if possible so that they can assess your form, fitness level etc.

This will ensure both safety along with the effectiveness of workouts!

In order to see a considerable improvement in strength and muscle mass, you need time, so be patient and stick to your routine to see great results in the longer run.

4. Training Same Muscles Everyday:

Muscles need time to recover after a workout and before you train them again. Training same muscles every day can lead to over-training and even injuries if done for prolonged periods of time which is not ideal when starting out in the gym!

Many guys like to focus on building bigger biceps and chest in the beginning and neglect other muscle groups. This not only makes you prone to more injuries, but it also means that your body won’t be symmetrical.

It is important for you to have a gap of at least 48 hours before you train the same muscles again so that your body has enough time to recuperate properly.

However, there are exceptions to this rule and you can train certain muscles pretty much every day such as abs and forearms. But it is still recommended that you don’t train these body parts no more than 3 times a week for optimum results.

5. Not Eating Properly and Getting Enough Sleep:

Your body needs fuel to function properly and if you’re not eating enough or sleeping well, your workouts will suffer. Make sure that you eat balanced meals consisting of healthy carbs, proteins, and fats so that you have enough fuel in your body to workout properly and with high intensity.

Getting at least seven hours of sleep every night is crucial in order for your body to recuperate after heavy lifting/workouts.

It’s important to note here that everyone has different requirements when it comes to sleep so even though the “experts” recommend a certain amount of hours, make sure you listen to your body and adjust accordingly.

If you’re not eating or sleeping enough, chances are that recovery will be slower than usual and this can greatly hinder progress in terms of muscle mass and strength gains!

Always remember the old saying: bodies are not made in the gym, there are made in the kitchen and when you are sleeping.


Avoiding these 5 mistakes will ensure that you are in an ideal position to make your muscles grow and get stronger.

Take time to understand your body, listen to it and be patient when starting out in the gym as this will ensure that you get results faster!

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