Most people get to a point in strength training where they don’t see results for their exercises. This basically something or a number of things are wrong. The mistakes could be with the equipment you are using, the nutrients and calories you take in, the timing or any other factor. We take a look at the common mistakes people make in strength training exercises.
- You aren’t eating well before the training
You could be eating ‘too clean’, too little or too much of the wrong food. Eating ‘too clean’ basically means that the food you are eating does not have sufficient calories for you to achieve your strength training objective. Too little food on the other hand will deprive your body of the energy it requires and you will therefore have an unsuccessful workout. If strength training is carried on with on an empty stomach, the body responds by breaking down the tissue to obtain the energy it requires. You leave the gym further off from your objective than when you entered.
- You aren’t eating well after the training
Strength training exercises usually lead to what is known as ‘micro-traumas’. These are miniature tears in the muscle tissue as a result of the exercises. Once the tears heal, the muscle becomes thicker and bigger. However, for this to happen, the body must obtain the required proteins to help in tissue repair. Unfortunately, the window for these to be available is very short implying that you need to give your body those proteins at most 45 minutes after the workout.
- You are using the wrong weights
This will work both ways, if you use heavier weights than your body can handle and if you use way lighter weights than your body is able to handle. If your strength training exercises feel too easy, then you need to increase your weights since the current ones will not cause the desired micro-tears in your muscle. On the other hand, using heavier weights than necessary results in you hitting a plateau where your strength training will yield no results for a long time. If the last two reps of your training feel too easy, increase the weight by up to 5% and vice versa if the reps feel too challenging.
- Your posture and alignment is wrong
Wrong body alignment during strength training could easily cause body injury. To maintain good training alignment, keep both your feet flexed, contact the muscles in your butt, brace your core, press both knees outwards and roll your shoulders down. Wrong body alignment could be the difference between achieving your strength training goals and totally missing out on them.