Common Weightlifting Mistakes And How To Fix Them

Weightlifting is a great form of exercise that can yield impressive results, from muscle-building to fat loss. However, that's only when it's done correctly. New and even seasoned lifters can make mistakes that are unknowingly hindering their progress.

In this article, we'll discuss some of these common weightlifting mistakes and provide solutions on how to fix them.

Ignoring Recovery and Nutrition

What you do outside of the gym is important too – it's not just about lifting weights!

Recovery and nutrition are essential components of a successful weightlifting program. This includes your sleep, post-workout nutrition, and even not taking time to rest can hinder your progress and increase your risk of injuries.


  • Nail your post-workout nutrition with plenty of protein to help boost muscle repair and carbs to replenish glycogen stores. You don't have to eat immediately after your workout, but you should consider taking a supplement like Protein Powder. Choose a complete protein to ensure you're getting all the nutrients needed for muscle repair.
  • Prioritize good, deep sleep to allow your muscles to repair and grow. Not getting enough sleep disrupts the muscle repair process so it's essential to get plenty of good sleep.
  • Consume a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle recovery and energy levels. Consider incorporating restorative practices like foam rolling, massage, or yoga into your routine to aid in recovery.

Neglecting Warm-up and Cool-down

Many lifers want to jump into their workout and get out of the gym as quickly as possible. But skipping warm-up exercises before lifting weights and neglecting a cool-down routine can not only hinder your progress but increase your risk of an injury.

Warm-ups prepare your muscles for the upcoming workout, while cool-downs help in muscle recovery and reduce post-exercise soreness.


  • Always start your weightlifting session with a 5-10 minute warm-up. Incorporate a combination of dynamic stretches that will help warm up the muscle group you'll be working on. You can also warm up your entire body by doing some light cardio.
  • After your workout, spend another 5-10 minutes on static stretches to cool down and improve flexibility.

Poor Form

Improper form is a mistake you don't want to make! It can reduce the effectiveness of the exercise being done which leads to ineffective results, but also increases your risk of an injury.

Poor form includes using too heavy of a weight, not maintaining proper posture, or even swinging too much during movements.


  • Focus on proper technique rather than lifting heavy weights. Start with lighter weights to master the correct form, and gradually increase the weight as you gain strength and confidence.
  • Before doing any exercise, watch a workout video to ensure you're doing it correctly.
  • Utilize mirrors to check your form and make adjustments as needed, or have a workout buddy assist you.


Some lifters fall into the trap of overtraining, believing that more is always better. However, overtraining can lead to burnout, decreased performance, and increased risk of injuries.


  • Allow your muscles time to recover and grow stronger by taking rest days.
  • Incorporate variety into your workouts, including different exercises and intensity levels, to prevent boredom and overuse injuries.

Not Paying Attention to Breathing

Breathing plays a crucial role in weightlifting, yet many people overlook its importance. Holding your breath during lifts or breathing incorrectly can reduce oxygen supply to your muscles and lead to fatigue or dizziness.


  • Practice proper breathing techniques during weightlifting. Inhale deeply before starting the lift, exhale during the exertion phase (e.g., when lifting the weight), and inhale again during the lowering phase.
  • Focus on maintaining a steady rhythm of breathing throughout each repetition.

Lack of Consistency

Consistency is key to seeing results in weightlifting. Skipping workouts or not sticking to a regular training schedule can slow down progress and make it harder to achieve your fitness goals.


  • Create a realistic workout schedule that fits your lifestyle and commitments.
  • Aim to exercise at least 3-4 times per week and stick to your plan. Consistency over time will lead to steady improvements in strength, endurance, and overall fitness.

Everybody Makes Mistakes

The key is to fix them!

By addressing these common weightlifting mistakes and implementing the suggested fixes, you can enhance your training effectiveness, reduce the risk of injuries, and achieve better results in your fitness journey. Remember to listen to your body, prioritize proper form and technique, and stay consistent with your workouts and recovery strategies.

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