If you’re new to the gym, there are a few dumbbell workout mistakes you’ll want to avoid. From picking the wrong weight to using poor form, these seven common workout mistakes can set you back in your workout routine. Keep reading for tips on how to correct these common errors and start seeing results!
Mistake #1: Picking the wrong workout weight
This might seem like an obvious one, but it’s probably the most common workout mistake that beginners make. Even experienced lifters underestimate how difficult it is to increase workout weights once they become “too easy. Make sure you always pick workout weights heavy enough so that by the last reps of your final set (the eighth or ninth rep), you can’t complete more than two or three without having to stop and rest.
Mistake #2: Not using workout weights correctly
Another common workout mistake is picking workout weights that are too light, thinking that higher reps equal a better workout with lighter weight dumbbells. Instead of doing high-rep sets (15-plus reps per set), opt for fewer reps (eight to 15) with workout weights heavy enough so that your last rep in the final set is really difficult to complete. That way you’ll make sure every muscle group gets worked—and worked hard.
Mistake #3: Never changing up workout routines
One of the most important elements in any successful workout routine is variety. If you do the same workout over and over again, your body will adapt to it and eventually, workout weights won’t be challenging anymore. Not to mention that boredom will set in and you’ll stop seeing results. Don’t fall for the workout mistakes of thinking that if one workout routine isn’t working, it’s not because your workout weight is too light—it’s probably because you’re doing the same workout over and over again. Be sure to change up your workout routines regularly (every seven to 10 days) in order to keep muscles guessing and challenge them with different movements and workout weights.
Mistake #4: Working out without a plan
If you’ve been going to the gym regularly but have yet to see any real results or notice any increase in strength, chances are there’s a reason for it—and it could be the workout mistakes of not having a workout plan.
While this might seem obvious to some, here’s why workout plans are necessary: Without them, it’s difficult to know which muscles groups you should work on each workout or how many workouts per week you need to do in order to achieve your goal. You don’t have to learn everything about workout planning before doing any exercises—just follow a beginner workout plan at first so you can get used to going from machine to machine and weight-to-weight while learning new exercises. Once you get the hang of it, you can start creating workout routines for different workout goals.
Mistake #5: Using workout weights that are too heavy
When using workout weights that are too heavy and lifting in bad form (rounding back and not maintaining good posture), your workout muscles won’t be working in the way they’re meant to. Another common workout mistake is failing to maintain good posture while performing workout routines like shoulder presses with dumbbells or squats with barbells. This can place added strain on muscles and cause injury. It’s important to go into every workout with good posture so workout weights can be lifted safely and workout muscles get targeted.
Mistake #6: Using workout weights that are too light
Just as workout weights that are too heavy aren’t ideal, workout weights that are too light aren’t going to help you see any results. They’re also a waste of time since you won’t be challenging your workout muscles—and they might even decrease muscle growth because there’s no tension when using them (it’s like trying to build muscle in space). Well, if the workout weight is too light, you’ll need to do more sets in order to make it challenging enough—which will only lead to overtraining.
Mistake #7: Using workout machines incorrectly
Besides workout weights, workout machines are another common workout mistake when it comes to weightlifting. There are three workout machine mistakes people make in the gym:
1) Not adjusting workout machine settings correctly at first
2) Failing to change workout machine settings for different workout muscles
3) Moving their bodies instead of staying still on workout machines
While working out Another common mistake is leaning too far forward when doing chest presses with workout machines, which can place added pressure on back muscles and result in injury. Leaning backwards when using chest presses will place stress on front shoulder muscles instead of back ones. These workout machine mistakes can set you back in your workout routine, or worse—cause injury.
When using workout machines, make sure to adjust workout machine settings correctly before doing any workout exercises. If you’re not sure how to do it yourself, ask a trainer to show you the right way to use workout machines so you can get started on the right foot and avoid workout machine mistakes that could cause injuries later on.
Using workout weights incorrectly during workouts will lead to bad posture, strains and pains instead of results, and wasting time with workout routines that don’t challenge muscle groups enough for them to grow stronger or work harder. Avoid these 7 dumbbell mistakes when weightlifting at the gym by following a beginner workout plan that uses workout weights that are challenging enough to provide results.
When working out, it is important not to make these 7 dumbbell workout mistakes. If workout weights are too light, workout muscles won’t be challenged and you won’t see results—or worse, if workout weights are too heavy, they can cause injury. Using workout machines incorrectly can also produce bad posture and result in injuries. It’s best to use workout machines after adjusting their settings properly—and ask a trainer how to do it yourself before starting your routine for the first time. Remember that using workout weights that aren’t challenging enough will lead to wasting time without workout results. Most workout routines will use workout weights with 8–12 reps per set—if you’re not sure what workout weight is right, ask a trainer to help determine workout weights that are challenging enough for your workout routine.