1. The document discusses 10 common mistakes made when strength training. These include focusing on demonstrating strength rather than developing it, not strengthening the intended muscles with the chosen exercises, and not controlling the speed of exercises by throwing weights instead of lifting them slowly. 2. Other mistakes are not training the full range of motion of muscles, neglecting opposing muscle groups, not exercising at the proper intensity level for gains, and not allowing enough recovery time between workouts. 3. Finally, the document cautions against holding your breath during exercises, trying to do too much weight or reps too soon, and failing to perform exercises with proper form.

1. -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
by James A. Peterson, Ph.D., FACSM
10 Common Mistakes Made
While Strength Training
ACSM’S HEALTH & FITNESS JOURNAL1
1
Focusing on demonstrating, (e.g., your quadriceps muscles are from the demands placed upon
rather than developing, ‘‘opposed’’ by your hamstring them. When you stress a muscle
strength. When you engage in muscles). These pairs of muscles have beyond what it can normally handle,
a strength-training program, your a proportionate strength relationship some rest is needed for the muscle
primary goal should be to build that must be maintained in relative tissues, tendons, and ligaments to
strength, not show other people how balance. If one becomes too strong recover. If the recovery time is too
(cut, copy, and distibute to students, clients, patients)
much you can lift. More often than for the other, you risk injury to the brief, your muscle may be unable
not, such a misplaced focal point will weaker muscle. to make physiologic adaptations
6
compromise your training efforts by its Holding your breath while needed before being stressed again.
natural tendency to lessen your exercising. Some individuals Conversely, if you take too much
adherence to proper exercise technique. occasionally hold their breath time between workouts, your muscles
2
Not strengthening what you while lifting to ‘‘gut out’’ an extra will gradually return to their
think you’re strengthening. repetition. Such a practice will lead to untrained level.
9
Specific exercises develop a substantial rise in pressure in the Trying to do too much too
specific muscles. When designing your chest that may result in either soon. Your strength-training
strength-training program, it is dizziness or (in extreme instances) program should be progressive
important that you select the exercises unconsciousness. The basic rule of in nature. As such, you should
that will enable you to achieve your thumb is that you should never gradually increase the stress you place
particular training goals. hold your breath while strength on your muscles as they are able to
3
Not controlling the speed of training. If you really want to meet the imposed demand. Keep in
the exercises. When performing synchronize your breathing with the mind that lifting too much too soon
strength exercises, you should exercise, inhale whenever the can lead to failure and injury.
10
raise and lower the weight under resistance is lowered or pulled toward Not performing the
control; otherwise you’re ‘‘throwing’’ your body and exhale when the exercise properly. Only
the weight, as opposed to lifting it. resistance is moving away from your one proper way exists to
As such, you should avoid all ballistic body. perform a specific exercise. As such,
7
movements (e.g., dropping, jerking, Not exercising at the right you should always adhere to the
and bouncing) while lifting. level of intensity. A muscle correct technique when strength
4
Not exercising through a full becomes stronger when a training. If you compromise the
range of motion. To ensure demand is placed on it. If you place recommended mechanics for doing
that your musculature retains its less demand than your muscles can an exercise, you will compromise your
natural elasticity and is developed to its handle, you’ll get less improvement results.
fullest, you must perform every exercise than you are capable of achieving.
in your strength training regimen On the other hand, too much James A. Peterson, Ph.D., FACSM, is
through its full range of motion. demand will either expose you to an a freelance writer and consultant in
Otherwise, your muscles will tighten undue risk of injury or make the sports medicine. From 1990 until 1995,
up, resulting in a condition commonly exercise too difficult to perform Dr. Peterson was director of sports
referred to as being ‘‘muscle bound.’’ properly. medicine with StairMaster. Until
5 8
Not exercising opposing Not giving your muscles an that time, he was professor of physical
muscles. Your body has muscles appropriate amount of time education at the United States Military
that oppose each other between workouts to recover Academy.
A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM’S Health & Fitness Journal A
. CALL 800-486-5643 TO SUBSCRIBE OR JOIN
$
44 ACSM’S HEALTH & FITNESS JOURNALA MARCH/APRIL 2005 www.acsm-healthfitness.org VOL. 9, NO. 2
Copyr ight © Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.