In the modern era of fitness it is widely accepted that both, men and women should lift weights in order to achieve their fitness goals, regardless if they want to lose fat, build muscle or be healthy. Having this in mind you have been going to the gym regularly and lifting weights. But in all these days of weight training, you have not been able to achieve the goals you set for yourself. Your muscles aren’t looking sculpted at all and you are frustrated because now you feel that all this had been a waste of time and energy. If you have been working out regularly, but have not achieved what you wanted, it is likely that something is wrong somewhere. Maybe, it is not your willpower, but with your workout.
To be able to succeed and see positive results when doing weight training, it is important that you know about health and fitness. One of the main reasons women fail in their workouts is that they don’t know what they are doing. While there are a number of things you can do to achieve your goals, there are also a number of pitfalls that can actually destroy your motivation, cause injury and collapse your progress.
Whenever you are starting out with weight training, it is essential to first gather a bit of information. You must understand the basics of weight training and the importance of your diet. Sometimes it is the mistakes that women make that prevent them from achieving their health and fitness goals. So to be a smarter fitness junkie, you must steer clear of these common mistakes. Let’s take a look at what these are.
#1. Afraid of heavier weights
One of the biggest mistakes that women make is that they are afraid of lifting heavier weights. Most women think that lifting heavy weights will make them bulky and big. This is not true. In fact, heavy lifting will boost your metabolism which will help you burn fat faster. When you push yourself, you will be able to see results faster.
#2. Ditching the warm up
A proper warm up may not seem as important before your weight training session, but the fact is that if you warm up properly, you will be able to get the most out of your weight training routine. Warming up makes the muscles and tendons more elastic which helps prevent injuries and boosts the calorie burning process.
#3. Depending on isolation movements
Isolation exercises are important, but most women tend to rely too much on them. They think that a particular exercise can help them tone the targeted body part. For example, the dips for the under arms, crunches for the abs and donkey kicks for the butt. While you can include these movements in your workout program, you must concentrate more on compound exercises such as squats, shoulder presses, lunges, bench press, etc.
#4. Incorrect form
Your workout will be less effective if you lift too quickly and use momentum. Weight lifting must be done slowly because this form helps produce more muscle force and does not put extra stress on the joints.
#5. Taking lengthy periods of rest
Another common mistake that women tend is make is turning their workout session into a lengthy chat session with a buddy. When you hit the gym, you are there to workout and not to chat with your friend. If you need to socialize, schedule time after the workout and not in between the sets. Shorter rest periods will help you see results faster.