3 Training Mistakes

3 Training Mistakes
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When I started lifting weights, I made some mistakes that held back my training progress. In today’s post, I will share 3 mistakes I made and how to avoid them so you can take action more effectively. Swipe left for more.
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The first mistake is about neglecting a warm-up. When you get to the gym, I understand that it might be tempting to jump into lifting weights immediately. But there are benefits to warming up. A 2010 review paper analyzed 32 studies on warming up [1]. In 80% of the studies, doing a warm-up before training helped improve performance. A proper warm-up for lifting contains some light 3-5 minutes of aerobic work, followed by 1-2 dynamic stretches, and finally, doing a couple of warm-up sets before your first working set.
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The 2nd mistake I made was maintaining random rest times. I was either resting very little in between sets, which negatively impacted my performance. Or I was getting distracted on social media and resting way too long in between sets. Both resting too long or too little can negatively impact the momentum in your training. If you also feel like your rest times are random, aim to maintain 1-2 minutes in between sets on isolation lifts and 2-3 minutes between sets on compound movements [2].
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The 3rd mistake is doing too many isolation exercises. When I started training, I thought I had to train every muscle group separately. So I did mostly isolation movements like biceps curls, triceps pushdowns, and leg extensions. But this is a less efficient way of training. We are better off prioritizing big compound exercises that train several muscle groups at the same time. Train mostly with compound lifts and sprinkle isolation lifts on top to train body parts you want to focus on more.