Advertising
Advertising

Five Newbie Weight Lifting Mistakes – And How to Avoid Them

Five Newbie Weight Lifting Mistakes – And How to Avoid Them

Brand new to the gym? Excited to get started with your workout program and commit to changing your body for good? If so, you need to make sure that you go about it the right way. Proper technique and a good approach will outweigh too much weight, too fast.

Sadly, many people start a workout session incorrectly and as a result, short-circuit the results that they could have achieved.

Take the time to learn the most common weight lifting mistakes new lifters make and be sure to avoid them, as it will work well to your benefit.

Let’s have a quick look at what you need to know so that you can put your best foot forward.

Advertising

1. Using An Advanced Workout Routine

The very first error that’s commonly made is using a more advanced workout routine than necessary or possible. While it’s great that you want to see optimal success and push yourself, remember that your body is just getting used to the exercise of weight lifting.

If you put yourself on an advanced split body routine with intricate lifting techniques, how well do you think you’ll keep up?

Not well at all. It’ll be one week in and you’ll be injured. Or you’ll only fully commit for a few weeks than stop due to a lack of time and motivation.

Clearly this isn’t what you’re after. Choose a workout routine that fits your schedule and fits your body. You’ll be much more likely to reach results.

Advertising

2. Adding Too Much Volume

Also be careful to limit and pay very careful attention to how much volume you’re lifting. Five sets of each exercise is not needed to see good results. Aim for two or three sets at first and see how you do.

Often, if you’re devoted to those two to three sets, it will be sufficient to help you increase your total strength and progress level.

3. Focusing On Cardio Training

Take a critical look at your workout routine, and it’s balance between workouts and goals. Whether your primary goal is to lose fat or build muscle, strength training is where it’s at–not cardio workouts.

Some new lifters put far too much emphasis on cardio, only to see a lack of progress. Mixing cardio with weight lifting can easily lead to over training. Cardio also negatively impacts the muscle building progression.

Advertising

4. Neglecting Good Form

Good form is a must! If you don’t know how to use good form throughout your workout routine, you’ll be sacrificing your effort. Consult with a personal trainer, find a friend in the gym, or critically watch YouTube for instruction.

If you do use poor form, be prepared to not achieve your muscle building goals, due to an inability to stimulate the muscles. In addition, you’re going to put yourself at risk for a serious injury.

Take the time to build good habits from the start, and slow down your technique. Combine breathing with lifting for both proper form, and for making your workouts more efficient.

5. Not Paying Attention To Nutrition

Finally, the last critical error that’s made far too often is completely neglecting nutrition. Many new lifters focus on the workout element, but forget about their diet, or even worse, use workouts as a justification for their diet. Don’t fall in the trap of eating poorly due to a new workout routine, you’ll tend to outweigh the benefits of the workout itself.

Advertising

Remember, your diet is going to establish which direction your bodyweight moves. If you aren’t tracking calories properly and getting the right macro-nutrient mix, you are headed for problems.

Make sure that you keep this all in mind as you go forward with your strength training workout routine. If you do, you can feel confident that you are on the road to success.

More by this author

4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight Workout Failure 3 Reasons You Aren’t Seeing Workout Success 5 Killer Tips To Banish Your Love Handles Now Grilled Apples 3 Delicious Low-Fat Summer Cookout Recipes 6 Quick Diet Swaps You MUST Start Making

Trending in Fitness

1 What to Eat After a Workout (Revealed by Professional Trainer) 2 7 Best Lower Back Stretches for Relieving Pain 3 How to Build Endurance Fast and Enhance Stamina 4 7 Beginner Yoga Exercises for Men to Increase Mobility 5 When Is the Best Time to Work Out? (Science-Backed Answer)

Read Next

Advertising
Advertising
Advertising

Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

Advertising

4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

Advertising

8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

Advertising

12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

Advertising

16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

Read Next