Five strength-train­ing mis­takes to avoid

Some women still in­cor­rectly be­lieve that they’ll de­velop manly mus­cle mass if they lift more than a few pounds. But fe­male hor­mones typ­i­cally won’t al­low that to hap­pen.

The Borneo Post - Nature and health - - Front Page -

DE­VEL­OP­ING lean mus­cle mass is im­por­tant for ev­ery­one -- it can keep you ac­tive and in­de­pen­dent through­out your life. But to max­imise the ben­e­fits of strength train­ing, make sure you’re not mak­ing these com­mon mis­takes.

Mis­take num­ber 1: Let­ting mo­men­tum drive your work­out.

If you power through rep­e­ti­tions at a rapid clip, chances are that you’re us­ing mo­men­tum rather than con­trolled mus­cle move­ment to do those reps. To get the most out of each rep, take two to three sec­onds to lift the weight and three to four sec­onds to re­turn to the start­ing po­si­tion.

Mis­take num­ber 2: Not mov­ing through a com­plete range of mo­tion. You’re short­chang­ing your­self if you’re also rush­ing through reps with­out care­fully mov­ing from your start­ing po­si­tion to a full ex­ten­sion, no mat­ter what the ex­er­cise. If you’re un­able to do this, chances are you’re lift­ing too heavy a weight for your cur­rent abil­ity.

Mis­take num­ber 3: Not lift­ing enough weight. Some women still in­cor­rectly be­lieve that they’ll de­velop manly mus­cle mass if they lift more than a few pounds. But fe­male hor­mones typ­i­cally won’t al­low that to hap­pen. To get the ben­e­fits of strength train­ing, you have to chal­lenge your­self, and that means lift­ing the most weight you can while still main­tain­ing proper form.

Mis­take num­ber 4: Chang­ing your rou­tine too of­ten. This can ac­tu­ally set you back be­cause you’re not giv­ing mus­cles time to re­act. Re­sist jump­ing to dif­fer­ent ex­er­cises be­cause you think you’re not see­ing re­sults fast enough. Progress is slow and steady. Ex­pect it to take from one to three months to see re­sults, ac­cord­ing to the Amer­i­can Coun­cil on Ex­er­cise.

Mis­take num­ber 5: Not chang­ing your rou­tine of­ten enough. On the flip side, not up­dat­ing your rou­tine enough can keep you from pro­gress­ing. You might sim­ply need to in­crease the weight you’re lift­ing, but it also could be time to move to more com­plex ex­er­cises or switch from free weights to machines. If you’re un­sure about the ef­fec­tive­ness of your cur­rent train­ing reg­i­men, sched­ule a brushup ses­sion with a fit­ness ex­pert.

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