Starting a new workout routine can be intimidating, but hopping on a treadmill is easy enough — after all, you’re doing a movement that you are familiar with. But venturing into the weight room is a different story.
For those who haven’t lifted weights before (or who are a little rusty), you must research exercises, learn the proper form, and oftentimes work on creating a muscle memory before your body feels 100 percent comfortable performing them.
Research shows that it’s worth the effort. When done regularly 2-3 times a week, strength training builds muscle strength and mass and preserves bone density. Additionally, it has the ability to reduce the risk of osteoporosis and the signs and symptoms of chronic diseases like heart disease, arthritis and type 2 diabetes.
While strength training is important and has a ton of benefits, it’s also easy to do incorrectly. So while I wholeheartedly encourage people to include it in their routine, I also can’t stress enough how important it is to ease into it. I see the mistakes first hand as a personal trainer. What’s worse is that a lot of these mistakes aren’t just in one movement: they’re repetitive habits that people have picked up over the course of their lives and simply don’t realize.
I’ve personally suffered from back issues, knee pain and feet issues from improper form before I was fully educated as a trainer. In addition to the techniques I’ve used for over a decade to coach clients to ensure they avoid injury and get the most benefit from each exercise, I’ve also tapped a few other trainers and experts to give us their top tips for safely building strength and getting the maximum results from your workouts. Here is the consensus on the most common mistakes — and how to correct them.
In other news – Video goes viral: Mzansi in shock at Man and girlfriend’s BMW drama at the petrol station
Social media users have expressed their shock after a video showing a man clinging on to a grey BMW went viral.
The video shows a woman driving the car with a man on the bonnet. Learn more