10 weightlifting mistakes that are stalling your gains and how to fix them, according to experts

Gabby LandsverkDec 28, 2021, 22:22 IST

Robb Reece/Getty Images

Weightlifting can help you build muscle, burn fat, and improve overall health.
Anyone can lift weights, but everyone should avoid common mistakes to maximize gains.

Lifting weights is a great way to boost your overall health and fitness, with benefits like muscle building, stronger bones and joints, and support for your cardiovascular system. Anyone can start training with weights, regardless of their fitness experience.

While lifting, get the most of your workouts by avoiding common mistakes. Poor planning can leave you feeling drained in the gym without getting the results you want.

Experts told Insider habits like overtraining and under eating could stall your progress. You can get back on track by incorporating new tactics into your fitness routine, like prioritizing diet and recovery.

Exercising too much or too intensely can backfire

Overdoing it with intense weightlifting can lead to less muscle growth, not more.Gero Breloer/AP

Losing sleep can prevent muscles from growing back stronger

Trying to hit the gym first thing in the morning isn't helpful if it causes you to lose sleep.bogdankosanovic/Getty Images

Skipping active recovery can make rest days less effective

Rest days are essential, and active-recovery workouts like low-impact cardio or light weights can improve blood flow to make them even better.kazuma seki/Getty Images

Not having a plan or consistent program will eventually stall your progress

Doing a random set of workouts or exercises in the gym can make it harder to improve over time.Hirurg/Getty Images

Not challenging yourself week to week may lead to plateaus

If an exercise or workout becomes too easy, you're likely not benefiting as much as you could be by upping the challenge.trumzz/Getty Images

Under eating deprives your body of the energy it needs to grow muscle

Food is fuel to support strength and muscle building — and eating a little extra can help improve your gains.grinvalds/Getty Images

Skimping on carbs or protein may make gaining more difficult

Balancing macronutrients like carbs and protein in your meals can keep you fueled for better workouts.Getty/Peter Berglund

Doing isolation exercises instead of compound movements can slow your progress

Working small muscles or focusing on a single muscle at a time may be less effective than compound exercises that work the whole body.Crystal Cox/Insider

Not prioritizing specific goals can leave you spinning your wheels in the gym

Once you're done making newbie gains, taking your weightlifting to the next level requires some focus.Westend61/Getty Images

Stop being impatient — muscle growth takes time

Muscles don't grow overnight, but taking the time to exercise consistently can help you meet both physique and performance goals.Paper Boat Creative/Getty Images

7 of the best ab workout tips we learned from celebrities, trainers, athletes, and bodybuilders in 2021

Cookies on the Business Insider India website