These Mistakes Might be Hindering your Strength Training

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Lifting weights is one of the most effective ways to build a strong, healthy body from the ground up. However, many people self-sabotage and stall progress. Here are ten mistakes to avoid when hitting the gym.

Having unclear goals

Without a goal in mind, you won’t stick with your plan. Do you want to be more powerful, look good naked, or improve your health? Knowing what you want will keep you motivated and help you design your routine.

High reps with low weights

To get the best results, you need to do low reps with the maximum weight you can lift. This is called “lifting to failure.” Otherwise, it’s an aerobic exercise and you won’t build muscle or burn fat.

Not resting between sets

Resting between sets allows muscles to recover so you can lift your max weight in the next set. Rushing through your workout may get you home faster, but it will also slow progress.

Isolating muscle groups

Compound lifts like deadlifts and squats are more efficient and build strength evenly because they activate multiple muscle groups.

Having poor form

Lifting with proper form will ensure you are activating the right muscle groups while also reducing the likelihood of injury. A personal trainer can help correct errors in form.

Choosing the wrong footwear

The best shoes for lifting provide a flat, firm surface to maximize stability. Professional lifting shoes have wooden soles, but other options are available.

Not pushing yourself

Working hard keeps your heart rate up and maximizes the value of your gym time. You can chat with your buddies later over a protein shake.

Avoiding your weak spots

Failure to train your body evenly can lead to lopsided muscle gain, making you uncomfortable and potentially increasing the risk of injury. Don’t avoid challenging lifts if overall strength is your goal.

Neglecting rest days

When you exercise, you create microscopic tears in your muscles that take 48 to 96 hours to heal. Rest is a vital part of becoming stronger.

Avoiding the gym due to insecurity

The worst mistake to make is not lifting at all. Everybody has a “day one” of hitting the gym–get out there and make today your day.

 

The best books on physical fitness (Pt.1)

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Whether you plan to lose weight, improve your cardiovascular health, or simply put on more muscle, physical fitness is a great lifestyle habit to adopt. Countless studies have highlighted the immense benefits gained from regular physical activity, and there are a variety of ways to get yourself in better shape.

Sometimes, however, it can be difficult or confusing to start or hone a physical endeavor. Times like these may warrant outside advice, motivation, and other forms of intervention focused on improving your experience henceforth. In terms of literature, there are many exercise-based stories and guides worth checking out.

Here are several notable books on physical fitness.

 

“Born to Run” by Ryan McDougal

A highly regarded text in distance running literature, Ryan McDougal’s “Born to Run” tells a story of “a hidden tribe, superathletes, and the greatest race the world has ever seen.” Interested readers will have to explore the book to find out what that description entails, but in short, McDougal provides a firsthand account of his journey to solve a nagging foot injury that stunted his running performance. His ventures led him to the Tarahumara Indians, an isolated Mexican tribe with ancient running practices that have made them seemingly impervious to injury. This book is not only great motivation for readers’ own running lives, it is an interesting look at an alternate running ideology.

 

“Starting Strength” by Mark Rippetoe

“Starting Strength,” written by renowned strength training coach Mark Rippetoe, is highly detailed guide to strength training for beginners. Rippetoe employs his own knowledge of strength training, alongside the input of other experienced coaches and sports scientists, to provide readers a step-by-step guide that is as thorough as it is accessible. This text is a must-read for anyone even vaguely interested in taking up lifting.

 

Strength Training Anatomy” by Frederic Delavier

With over 1 million copies sold, Frederic Delavier’s “Strength Training Anatomy” is another must-have for strength training junkies — both established and new. The text is the ultimate resource for in-depth strength training’s anatomical side, as it explores over 600 muscle illustrations detailing the importance of specific lifts, stretches, and muscle building cycles. This collection provides a full-fledged approach to strength training from both an internal and external perspective.