Avoid These 7 Muscle Building Mistakes

muscle building mistakes

Don’t Make These Huge Training Mistakes

Everyone could use some information on how to avoid the training pitfalls that block us from reaching our goals! Many of us are so passionate about fitness that we can over-train. This mistake along with others is discussed below.

Training Mistakes 101

Many people think that the main reason for building muscle via strength training is to look and feel great.

While this may be true, it can also improve the quality of our sleep, our memory, reasoning, problem solving, and our overall mental health.

It can also guide us in making better choices about our nutrition. Many times while exercising we make training mistakes that set us up for failure when we try to achieve results. Here are 7 of the most common training mistakes that we make that can hamper us from reaching our goals!

Avoid These 7 Training Mistakes1. Lack of sleep

This can influence your attention span, alertness, concentration, and problem-solving. A good night’s sleep can also enable you to learn more efficiently.

Many times when you are tired, you have a hard time focusing and remembering simple tasks, this can affect your training and life in general. It’s important to know that sleeplessness can increase the symptoms of depression, particularly if you’ve missed sleep over an extended period of time. Therefore, it’s crucial for both body and mind to rest at night.

2. Non-stop habitual training (without change)

My personal philosophy is ‘all things in moderation. Therefore, I strongly believe that your body needs a break in between workouts. How much of a break is required in between training sessions?

It really depends on what sort of training you do and what you are trying to achieve (for example weight loss or muscle growth).

That being said you need to change it up!

It’s important to do some targeted exercise routines (yoga or Pilates) to enable your body to effectively work for all your muscle groups properly and maintain flexibility. To give you an example, think of cyclists or runners who are fully dedicated to their chosen sport, yet don’t do any other exercise.

This might not be beneficial to their body long-term. It might be worthwhile to integrate some complimentary exercise routines in between your intense, focused training sessions.

3. Setting up impossible goals

Be realistic about your training goals. Do you want to run a 10km race? Great – go for it and make sure that you condition your body to develop enough strength and endurance to finish the race with grace and without injury.

I love running, but it’s not just about moving your legs really fast, it also requires the rest of your body to be in sync with your legs. How are your glutes, hamstrings, and calves?

How much conditioning do you do with these muscles? If you set large goals make sure to give yourself enough time to achieve them and set your training program up appropriately to get the results you want.

4. Eating junk food

This can cause a lack of energy, weight gain, and a lot of other health issues including diabetes, arthritis, and heart disease. Consequently, if you have no energy to get off the couch how can you get motivated to exercise? It’s a vicious cycle.

For your overall health, it’s better to just avoid junk food altogether and establish healthy eating habits. Let us know if you need some help and we’ll be happy to guide you in your new eating routines.

5. Lack of commitment (inconsistent training)

Does this sound familiar? You announce your New Year’s resolution – “I want to do more exercise!” – and after a few months you go back to “no exercise.” Halfway through the year, you realize that you haven’t exercised for over two months.

Well, I know we all have a long “to-do list” including family, work, and other commitments and it’s so hard to get back on track.

However, perhaps you could consider finding 20 minutes three times a week. You could dedicate this time to doing the required training.

This way, you can make sure that your body gets what it needs and so it can serve you better long-term.

Editor’s Note: I agree 100%, we all need to FIND the time to make exercise part of our daily lives. It can seem selfish but in reality, it is one of the most unselfish things you can do. It allows you to be able to give more to your family and friends!

6. Don’t give up when things seem hard

I’ve been there and done it. Have you seen the movie “Billy Elliott”? It’s one of my favorite movies. It’s about passion, drive, commitment, and determination. Billy knew what he wanted (a dancer) and he understood that it takes a lot of practice to make it on the top.

Once he got there he still had to dance, dance, and dance some more. And that’s what I’ve learned about anything I wanted to do in my life (not only in regards to sports).

You need to practice, practice, and practice until you feel like there is nothing else to do. If you believe that you can do it – you certainly can. So don’t give up!

Avoid These 7 Training Mistakes7. Over-training muscles (muscle fatigue)

It usually happens when you push yourself to do more than you should and your body doesn’t get a chance to recover. It’s simple logic – if you work your muscles hard, you must allow enough time for recovery and growth.

Listen to your body and take care of it!


Have you been known to make any of these training mistakes?

Well, it’s time to change your ways and get the best results for the effort you are already putting in! That sounds more efficient and convenient, doesn’t it?

Katarina is currently juggling two jobs -- Marketing Consultant and Pilates teacher. In that last 13 years, she's been working in health care, retail and publishing industry. Additionally, in the past six years she's been involved in developing of educational programs to assist General Practitioners in Australia.

She's been always passionate about exercise including tennis, skiing, running, triathlon, yoga and Pilates. The passion for Pilates led her to commence a Certificate IV Mat Instruction. She's driven and committed to help other people to achieve their fitness goals via better understanding of their own body and its limitations. Read more at Active Pilates!
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Avoid These 7 Muscle Building Mistakes