{"id":11196,"date":"2015-09-11T11:21:18","date_gmt":"2015-09-11T11:21:18","guid":{"rendered":"http:\/\/localhost\/hk-blog\/top-10-lifting-mistakes-beginners-make-bid-4434\/"},"modified":"2026-01-29T10:43:58","modified_gmt":"2026-01-29T05:13:58","slug":"top-10-lifting-mistakes-beginners-make-bid-4434","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/","title":{"rendered":"Top 10 Lifting Mistakes Beginners Make"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#1_Going_too_heavy\" >1. Going too heavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#2_Not_using_proper_form\" >2. Not using proper form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#3_Socializing\" >3. Socializing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#4_Relying_too_much_on_supplements\" >4. Relying too much on supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#5_Not_keeping_cardio_and_weight_training_in_a_balance\" >5. Not keeping cardio and weight training in a balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#6_Not_tracking_your_workouts\" >6. Not tracking your workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#7_Missing_workouts_Overtraining\" >7. Missing workouts\/ Overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#8_Using_a_professional_bodybuilder_or_celebrities_workout\" >8. Using a professional bodybuilder or celebrities workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#9_Not_training_legs\" >9. Not training legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/top-10-lifting-mistakes-beginners-make\/bid-4434\/#10_Forgetting_about_nutrition\" >10. Forgetting about nutrition<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"1_Going_too_heavy\"><\/span><strong>1. Going too heavy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This is at number one because everyone thinks the heavier the weights the quicker the\u00a0gains and it is common lifting mistake beginners make. While this may be technically sound, you&#8217;ve just started to experience what resistance training feels like so even moderate weight will do the trick here.\u00a0Go heavier only when you can easily do 15 reps of a said exercise.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Not_using_proper_form\"><\/span><strong>2. Not using proper form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This is the second point but it is the most common mistake beginners make. I see numerous seasoned people staying the same year after year but when they bench press or squat, they rarely perform the proper movements. Repeat after me; a full range of motion is necessary to experience true <a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/building-muscle-and-losing-fat-it-possible\"><span style=\"color: #0000cd;\">muscle building<\/span><\/a>. Not only that, your joints will also be under tension if you jerk the weights. Always use proper form. That&#8217;s the true road to make everlasting gains!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Socializing\"><\/span><strong>3. Socializing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You go to the gym to lift. Not to talk. Simple as that. I&#8217;ve so many men chatting upto women and vice versa in the gym. Some are even using two hours to talk! If you wanted some place to talk to strangers, use the internet! Do not think you&#8217;re going to achieve your physique by talking to that fit girl on the treadmill! There are some <a href=\"https:\/\/connect.healthkart.com\/10-gym-rules-you-must-follow\/\"><span style=\"color: #0000cd;\">gym rules you must follow<\/span><\/a>.\u00a0Headphones in, world off, beastmode on. That&#8217;s the rule to go by!<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/1111_2.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"4_Relying_too_much_on_supplements\"><\/span><strong>4. Relying too much on supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>What are supplements? Protein or <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/speciality-supplements?navKey=SCT-vns-sup\"><span style=\"color: #0000cd;\">Vitamin\u00a0Supplements<\/span><\/a> by definition supplement, or add on, to your diet. Just like there are no shortcuts, there are no magical pills that will help you achieve your fat loss and muscle building goals! However supplements will surely give you the edge on to workout harder, faster and recover better. Relying on something is however just foolish.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Not_keeping_cardio_and_weight_training_in_a_balance\"><\/span><strong>5. Not keeping cardio and weight training in a balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Interestingly, here the guys and girls differ. Girls immediately end up doing a lot of cardio because they fear that weight training will make them bulky, which is utter nonsense, and guys are guys so they only want to be big. Listen up. <a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-reasons-youre-not-getting-ripped\/bid-4365\"><span style=\"color: #0000cd;\">You will not get\u00a0ripped<\/span><\/a> until you do proper cardio. Balance the two and your results will surely astound everyone!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Not_tracking_your_workouts\"><\/span><strong>6. Not tracking your workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You can force yourself to grow, through the concept of progressive overload. What is progressive overload? It is slowly increasing the weights for each exercise and in order to do this you must track how much you lift on a particular exercise. Do remember that these increases are incremental, meaning we are looking at a 0.5kg increase every week or two weeks. For eg: if I squat 80kg and three months later I&#8217;m still squatting 80kg, I have made zero improvement. Tracking your workout will get those numbers up, which in essence will make your muscle mass go through the roof!<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/2222_2.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"7_Missing_workouts_Overtraining\"><\/span><strong>7. Missing workouts\/ Overtraining<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Again one of the common lifting mistake is either doing too much or too little.\u00a0Although these are differing concepts the underlying idea is the same.\u00a0There are people who miss workouts regularly. Don&#8217;t be that guy\/girl. Because your body doesn&#8217;t realize if it&#8217;s Saturday, or it&#8217;s your birthday or it&#8217;s a festival. It just knows resistance and being sedantry. DO NOT miss workouts. Likewise don&#8217;t do too much because your body isn&#8217;t used to too many sets and reps. Beginners should use a full body routine and not go up of 5 sets in any exercise.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Using_a_professional_bodybuilder_or_celebrities_workout\"><\/span><strong>8. Using a professional bodybuilder or celebrities workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For the love of god! Do not use a professional bodybuilder&#8217;s or celebrities workout. Most likely\u00a0they\u00a0have been training for decades more than you! This means their recovery rates, training knowledge and <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sports-nutrition?navKey=CP-nt-sn\"><span style=\"color: #0000cd;\">bodybuilding<\/span><\/a>\u00a0exceed you in massive quantities. Yes, there are idols that everyone must admire and goals that one can tend towards but 26 sets of curls for a beginner will harm rather than benefit.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/33333.png\" \/><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"9_Not_training_legs\"><\/span><strong>9. Not training legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This is by far the most irritating and biggest mistake beginners make.\u00a0They want a big chest, broad shoulders, a big back and solid abs but no legs. <span style=\"color: #0000cd;\">Focus on muscle proportion<\/span> and aesthetics are very important and trust me guys,\u00a0no woman fancies a top-heavy, chicken legged man! Legs are especially important for beginners because exercises like squats build and circulate the most amount of natural testosterone. You can&#8217;t spell LEGENDARY without LEG DAY!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"10_Forgetting_about_nutrition\"><\/span><strong>10. Forgetting about nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Last but surely not least and dear to my heart is that mostly everyone in the gym forgets about their nutrition. Trust me, I&#8217;m guilty as well! But the simple facts are the gym is only 30% of the whole picture. 70% is diet and for beginners it&#8217;s vital that your body receives proper amounts of protein, carbohydrates and fats. All these macronutrients are vital for your body and without them you can kiss your gains goodbye.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Going too heavy This is at number one because everyone thinks the heavier the weights the quicker the\u00a0gains and it is common lifting mistake beginners make. While this may be technically sound, you&#8217;ve just started to experience what resistance training feels like so even moderate weight will do the trick here.\u00a0Go heavier only when [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":18490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,471],"tags":[],"secondary_tag":[23,35,109,28],"class_list":{"0":"post-11196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-fitness-tips","9":"secondary_tag-diet","10":"secondary_tag-exercise","11":"secondary_tag-motivation","12":"secondary_tag-supplements","13":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 10 Lifting Mistakes Beginners Make - Healthkart<\/title>\n<meta name=\"description\" content=\"If you are a beginner, beware of the lifting mistakes beginners generally make. 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