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How to Avoid the 9 Biggest Mistakes in Strength Training - Workout Wednesday

Lose weight, build muscle or just stay fit? If you want to achieve your training goal, you should definitely avoid these 9 mistakes:

Without a plan: training according to your mood

One of the biggest mistakes you can make is one Training without a plan or goal. Training from the gut is sure to be a lot of fun. You do the exercises that suit you best. But this way you forget important muscle groups. Over a longer period of time it can cause it to Bad posture come.

A good Training plan helps you achieve your goal. The training becomes more effective and structured. Your full potential will be used.

A good training plan is designed so that all muscles are considered and trained. So you avoid one Muscle imbalance (muscular imbalances). You can also document your training and compare the values. This way you know when it is time to change or adapt your plan.

Our tip: Training plan well and good. You don't know what to watch out for? We have already prepared everything for you. With our training guides for losing weight or building muscles, you can get started right away.

Warm up is overrated

You don't have much time, it's warm outside anyway or you run to the sport and ski the warm-up. No problem or is it?

By the Warm up more blood is pumped through your circulation. Your muscles, ligaments, tendons and joints are prepared for the upcoming loads. You are less prone to in your training Injuries. Your joints are protected from wear and tear. A warm up is yours Training more effective! You can more weights move.

Choose a cardio machine of your choice and warm up for 8-10 minutes at a moderate pace. Mobilization exercises and dynamic stretching are also good warm-ups.

Quantity instead of quality - wrong technology

Do you pay attention to yours during your workout? Technology? With a clean Exercise execution you can move a little less weight. Don't worry about how much weight others are lifting.

A improper exercise execution or evasive movement reduces your training effect. Yours Target muscles are not properly addressed - they to grow much slower. The risk of seriously injuring yourself during training increases. Your spine and joints are unnecessarily stressed.

If you are injured, you have to pause longer. Leave your ego behind you! Technology over weight!

Show off or scaredy? - Wrong training weight

I n strength training there are show-offs and fearful rabbits. Which group do you belong to? The show-offs take as much weight as
possible. The fearful rabbits, often women, put far too little weight on the machines or bars.

Exercising too much weight can lead to a overload lead and you can yourself seriously injured. Not to mention your exercise performance, which suffers as a result. A too light training weight, on the other hand, has the effect no growth stimulus in your muscles.

But what is the right training weight? Your training weight should match the target muscles. Your legs can move more weight than your shoulders. The last repetitions a sentence should be difficult for you. If your exercise suffers, the weight is too high. If you can move the weight effortlessly, it's too light. Increase your training weight moderately until you find your right weight.

Time is money: no time for breaks in sentences

No sense of time during training or just not really paid attention to it? Breaks in sentences are decisive influence on whether you have your Training goal achieve or not. In the break between your sets, your muscles fill theirs Energy storage on.

Is your Break too short, your energy stores are not yet replenished. Are you doing one too long pause, your performance decreases. Your body is cooling down.

Depending on Training goal vary the break times. For maximum strength training, you need the largest breaks in sentences (up to 5
Minutes or longer), the shortest for strength training (30-60 seconds).

Check your phone every now and then to get a feel for the length of your pauses in sentences.

The marmot greets you every day

Your muscles adapt to your training stimuli. It becomes stronger or more persistent. In order not to stagnate, you should regularly set new stimuli. Principle of progressive increase in exertion. That doesn't mean you can only gain weight. For example, you have the following options:

  • You can do more
    Do repetitions or sets.
  • from equipment training to free
    Switch exercises.
  • or you shorten your break times.
  • you can add
    Include exercises or training sessions.

Integrate every few months new exercises in your training plan. Get your muscles new stimuli and you won't get bored.

Too cool for cool down?

You have successfully completed your strength training and you are going home. You ski the cool down. Who does not know it? The cool down is the counterpart to the warm up. The warming up helps you with Reach your training goals. It signals to your body that weight training is over.

With the cool down you can cool down your overheated body. The Heart and respiratory rate regulate themselves. Metabolic products are dismantled. Yours regeneration is improved and the muscle soreness is reduced. You get less cramps.

For example, you can sit on a bicycle ergometer. Drive comfortably for 8-10 minutes. Or roll out a few minutes with the fascia roller.

A lot helps a lot - regeneration?

Recovery is important! Your body needs non-training days for regeneration. After training, your body begins to adapt to the stresses and strains of your training. Depending on the level of training, this can take up to several days.

If you exercise too often, your muscles have not yet recovered sufficiently. A weakened muscles cannot be trained effectively. Your risk of injury increases. The Progress stagnates and you get weaker.

Listen to your body and give it enough time to regenerate.


  • Train with a plan and a system.
  • Document your training and your progress.
  • Warm up before your strength training.
  • Technology over weight!
  • Choose your training weight so that you
    last repetitions are difficult.
  • Work with pauses in sentences.
  • Periodically increase yours
    Training load.
  • Support your body with a cool down.
  • Treat yourself to days off from training to regenerate.


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