I often see the same three mistakes holding clients back when exercising on their own. If you’re following one of my programs without direct coaching, avoid these common pitfalls to maximize your results.
One of the biggest mistakes is moving too quickly. Time under tension (TUT) is a key factor in muscle growth and strength development. If you’re flying through your reps, you’re missing out on one of the best ways to progressively overload your muscles. Instead, focus on slow, controlled movements, especially during the eccentric (lowering) phase of an exercise. This not only makes your workouts more effective but also reduces the risk of injury.
Building strength is important, but so is moving through your full range of motion. Stopping short in a lunge, not fully extending in an overhead press, or cutting depth in a squat means you’re not getting the full benefit of the exercise. Partial reps can reinforce poor movement patterns and limit flexibility over time. Make sure you’re performing each rep with proper form and a complete range of motion to build both strength and mobility.
Your body is incredibly adaptive, which means if you’re lifting the same weights every week without challenge, you’re not making progress. Tracking your weights and gradually increasing them is crucial for continuous improvement. If you can easily complete 10 reps for 3 sets, it’s time to bump up the weight. Keep a log of your lifts and aim to increase resistance when your reps feel too easy.
If you’re training on your own, remember: slow it down, move fully, and track your progress. These simple adjustments can make all the difference in getting stronger, avoiding plateaus, and reaching your fitness goals faster. If you need guidance, I’m always here to help fine-tune your form, progress your lifts, and keep you accountable!
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