Weightlifting helps individuals develop strong bones, manage their weight, and improve their quality of life. However, if you’re new to this form of exercise, you might be intimidated by the equipment and worried about straining your body incorrectly. With a personal trainer's help, you can avoid the following common mistakes and achieve your fitness goals.

What to Avoid When Weightlifting

1. Skipping the Warm-Up

Although it’s tempting to skip over this pre-workout phase to save time, this process relaxes your muscles, which, in turn, reduces the risk of injury. It can also improve your range of motion and flexibility, so you have an easier time performing exercises correctly. 

A personal trainer can recommend specific warm-ups tailored to what you find fun or that will be most useful to the exercise you are undertaking. For example, they might suggest light cardio activities like butt kickers or jumping jacks, or dynamic stretches like hip circles or spinal rotations.

2. Starting Too Heavy

If a person starts with weights that are too heavy, it might cause muscle and joint damage. Heavy weights may also lead to poor technique, while also stopping individuals from working their muscles effectively. A person can still challenge themselves with lighter weights by upping the number of reps.

If you’re not sure what weight to start lifting with, go lighter than your instinct tells you to. Try performing 15 solid reps with good form. If it’s too easy or becomes too easy, go up around two to five pounds.

3. Incorrect Form

Maintaining proper form as you exercise prevents injuries and maximizes benefits. During a typical workout, it's easy to get tired and start to leave the ideal form behind. For example, when it comes to squats with weights, people often end up going too low and rounding their backs; this can be particularly dangerous when holding a weighted barbell over your back. Instead, go as low as you can without hunching, putting excess pressure on your knees, or raising your heels off the floor.

Before starting a routine, practice each move in front of a mirror or trainer. Once you’re confident, start reps in earnest.

Start building strength at Freedom Fitness in Wentzville, MO, or one of their other locations in Greater St. Louis. This trusted gym has a variety of fun classes and passionate instructors. Try out their Fit30 program for a 30-minute, full-body session designed to burn calories and improve your form. Call (636) 926-3364 to start your weightlifting journey. Go online to learn about how to join their community.