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8 Ways You Might be Lifting Weight Incorrectly

a woman doing weight lifting exercise

8 Ways You Might be Lifting Weight Incorrectly

Are you working on your strength? A lot of people repeat the same mistakes over and over again, which can ruin their entire workout. It could be a bad posture or overworking oneself with a specific workout. If you're going to put in the work to strengthen yourself, you might as well do it right. However, many people make incorrect weight training which reduces the efficiency of their workout. 

In the last decade, the science behind strength training has evolved. You've grown older, stronger, and perhaps wiser. Don't make the same mistakes you did in the weight room in high school. The Errors Could Be Right in Front of Your Eyes. You may not realise it, but you're probably one of the people who makes the errors listed below. To avoid injuries and other problems, it's critical to examine yourself before starting a full-fledged strength programme. 

Here are some frequent mistakes to avoid, as well as indicators that you're not doing it correctly. In the long term, early detection will help your activity. 

  • MUSCLE WARM-UPS ARE OBVIOUSLY OBVIOUSLY OBVIOUSLY OBVIOUSLY 

Never omit a warm-up, as fitness professionals usually advise. Stretching or doing short aerobic exercises to jolt your heart, lungs, and entire body awake is critical to getting your body into training readiness. This will increase your flexibility while also getting your circulation circulating. 

  • RUSHING THROUGH REPRESENTATIONS 

Exercising isn't a race, and the last thing you'll want to do is rush through your reps like a marathon runner. When you rush through your workout, you're relying on speed rather than strength, and you're doing your muscles a disservice. Maintain a moderate pace to allow your muscles to acclimatise. 

  • BEFORE WEIGHT LIFTING, DO CARDIO 

Most people begin with cardio in the hopes of losing more weight. But here's the thing: the more muscle you gain, the more calories you burn even when you're not working out. As a result, combining the two workouts is preferable. 

  • IMPROPERLY HOLDING YOUR WEIGHTS 

It's necessary to hold the weight correctly, depending on its size. With dumbbells, for example, you should wrap your thumb beneath the handle rather than away from it. Keep your wrists as straight as possible while exercising. 

  • EXACTLY THE WRONG BREATHING 

Yes, there is such a thing as incorrect breathing, and it affects the way you work out. Exhaling through your mouth when lifting weights and inhaling deeply while lowering them is the proper breathing technique. You're assisting in the delivery of oxygen to your muscles, which in turn powers your motions. 

  • YOU ARE EXPERIENCING JOINT PAIN 

It's not necessary to feel pain in your joints to be doing it correctly. It could be an indication of an injury caused by poor form. Your ability to lift in the future may be jeopardised as a result of this. If joint discomfort persists for more than a few days, it's important to contact a doctor to have it evaluated to avoid further injury. You may also feel sprains and strains on the joints of your hands and legs.

  • DURING WEIGHTED SQUATS, DROPPING YOUR HEAD 

This might cause your spine to become misaligned, resulting in injury. As you walk up and down, keep your eyes straight and pay attention to your back. Keep your back straight and your buttocks up in the air. 

  • YOU ARE EXTREMELY DISAPPOINTED. 

Muscle sores are not the same as joint discomfort, which is caused by a rupture in a muscle that has been pulled taut during weight lifting. It could be a sign that you're making progress, but if the sore is too bothersome, it could indicate a major health problem that your doctor should investigate. 

What happens if you do weights wrong?

Working Out Too Hard Can Be Dangerous. It's admirable to push yourself to do more difficult workouts, but if you go too far, you'll end up with major problems. Proper posture and form, warming up and considering your body's capabilities are just a few of the things to keep in mind while doing out. At the end of the day, you only have one body, and it is your responsibility to look after it.


Muscle strength is essential for a healthy body. Strength training is one way to maintain muscles in shape. However, doing muscle-strengthening exercises incorrectly can result in more harm than good. Here are some pointers to help you avoid injury and stay on track with your workout.

Do warm-up & then cool down

To avoid injuries and enhance gains, use the appropriate form. A class or one-on-one session with a licensed exercise professional can help you acquire proper form. 

The action, known as the Valsalva manoeuvre, can significantly boost your blood pressure for a short period of time, which can be dangerous for persons with cardiovascular disease. 

  • When straightening out your legs and arms, don't lock your joints; always keep a tiny bend in your knees and elbows. 
  • Don't be so eager to see results that you end up injuring or getting fractures yourself by over-exercising or putting on too much weight. Also, remember to give your muscles at least 48 hours of recuperation between strength training sessions. 
  • If you've been sick, take one or two days off when you've recovered. When you initially resume exercising after being sick for a period, you may need to use lesser weights or less resistance. 
  • Exercises for strength should not cause pain while being performed. Stop completing an activity or movement if it causes you substantial pain! Stick to a range of motion that feels comfortable when executing an exercise. Attempt to gradually expand that range over time. 
  • If you can't finish a set of exercises or an exercise session, can't talk while exercising, feel faint after a session, are weary during the day, or have joint aches and pains after a session, listen to your body and cut back.

Take Away 

Doing workouts whether it is weight lifting or yoga, maintaining correct postures and doing correct exercise gives you more benefits than disadvantages to your own body. Hence it is better to work out under a trained professional and maintain correct postures.