Strength trainingis important for overall health, well-being, and longevity.
It increases joint stability and lowers your risk of injury and chronic pain.
Here are six bad strength training habits to avoid and why.
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Exhaling during the exertion phase helps generate more force in a lift.
I like to tell my clients, “Exhale with the effort.”
We tend to hold our breath when things get challenging.
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However, this reduces our power and strength output during a lift.
Your muscles need oxygen to function properly.
Without enough oxygen, your muscles will feel fatigued and tire more quickly, especially during high-rep or endurance-basedexercises.
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Lifting Too Heavy Too Quickly
Strength is built gradually and progressively over time.
Your muscles, ligaments, joints, and tendons need time to adapt to increased weight.
Lifting heavier than your capacity can cause strains and sprains or even more serious injuries like a herniated disk.
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Your progress may plateau earlier because your nervous system hasn’t had time to adapt.
Focus on controlled, full-range movements that feel challenging but not overwhelming.
It can also compromise your form and lead to injury.
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Generally speaking, when training for hypertrophy/muscle gain, you should rest between sets for 60-90 seconds.
If you continually lift the same weight for the same reps, your body will stop gaining strength.
Lack of sleep makes your body tired, reducing your physical and mental energy.
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Because of this, your workouts will feel more challenging and be less productive.
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