4 things to avoid for weightlifters

Weight training is an effective method for weight loss, muscle development, and strength enhancement. However, many people unknowingly make mistakes during their training. The consequences include difficulty developing muscles and even injuries.

To optimize training effectiveness, experts recommend avoiding the following mistakes:

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Weightlifting is a very effective method for weight loss and muscle gain.

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Not warming up before weightlifting is a common mistake that increases the risk of injury and reduces the effectiveness of the workout. Proper warming up prepares the body for high-intensity exercise by increasing blood flow to the muscles, improving flexibility, and activating the nervous system, according to the health website Healthline (USA).

Experts say that just 5 minutes of warm-up exercises such as joint rotations, stretching, or light walking/jogging is enough to improve performance and prevent injuries. Additionally, exercisers shouldn't immediately lift heavy weights but should instead do a few sets with light weights.

Not consuming enough energy before exercise.

Skipping or improperly eating before a workout can lead to exhaustion, reduced strength, and difficulty concentrating. Nutritionists recommend that weightlifters eat a light meal containing carbohydrates and protein about 2–3 hours before training. If eating close to the workout, it should only be a light meal 30 to 60 minutes beforehand. This meal helps provide glucose to the body, stabilize blood sugar, and support muscle recovery.

Do not increase the weight.

Lifting the same weight for too long can lead to a plateau, meaning muscle growth or strength stops despite consistent training. A key principle in weightlifting is to gradually increase the weight, as well as the number of sets and repetitions per set.

Sports experts recommend that, for safety, the amount of weight lifted each week should not increase by more than 10%. This will reduce the risk of injury.

Irregular training

Irregular training will reduce the effectiveness of weight training. Weight training requires a clear and consistent schedule for the body to adapt and develop. When trained regularly, the body will improve coordination, balance, and strength, according to Healthline.

Source: https://thanhnien.vn/4-hanh-dong-can-tranh-voi-nguoi-thich-tap-ta-185250424134417313.htm