These mistakes not only lead to a lack of progress, but also increase the risk of injury. It is therefore important to identify them and take corrective action.

1. Excessive training without regeneration

Beginners in strength training in particular tend to overexert themselves and train without sufficient recovery phases. This leads to overload and can result in injuries.

Ways to avoid:

Make sure you get enough sleep, nutrition and rest breaks between training sessions. Plan recovery phases carefully to give your body the rest it needs.

2. Incorrect execution of the exercises

Incorrect execution of the exercises increases the risk of injury and reduces the training effect. Common mistakes include going too fast or not moving as far as possible.

Ways to avoid:

Take your time to learn the correct technique. Have a trainer or experienced athlete show you exercises and make sure you perform the movements cleanly.

3. Lack of progression and variation in training

Many athletes stick with the same weights and exercises for a long time, which can lead to stagnation. Without progressive resistance or variation, progress stagnates.

Ways to avoid it:

Set clear training goals and regularly adjust the weight, number of repetitions or exercise variations to ensure continuous progress.

4. Neglect of nutrition

A balanced diet is crucial for success in strength training. This aspect is often neglected, which can lead to a lack of energy supply and inadequate regeneration.

Ways to avoid it:

Make sure you eat a diet rich in protein, adequate carbohydrates, and healthy fats. It can be helpful to work with a meal plan to ensure your body is optimally fueled.

5. Lack of warm-up and cool-down phases

Neglecting warm-up and cool-down phases can lead to injuries such as muscle strains or tension. In addition, the upcoming training sessions often become less effective.

Ways to avoid it:

Take time for a targeted warm-up program to prepare your muscles and joints for training. After training, you should also plan time for stretching and relaxation.

Conclusion:

By knowing these common mistakes and consciously counteracting them, you can train more efficiently in strength training and minimize potential risks. Sustainable progress and a healthy physical condition are the result of a smart and disciplined training practice .