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Unveiling the 3 Common Missteps in Strength Training: Expert Insights from a Chicago Home Personal Fitness Trainer

Writer's picture: Darek KowalDarek Kowal

Strength training is a vital component of a healthy lifestyle, regardless of your experience level. Many people want to improve their fitness and appearance, but simple mistakes can hinder their progress and lead to injuries. Here, we highlight three common missteps to avoid when strength training. These insights can help anyone refine their routine.


Using proper form is key to avoiding injury.
Using proper form is crucial to avoiding injury.

Mistake 1: Neglecting Proper Form


I've been a Chicago Home Personal Fitness Trainer for years and the number one issue I see with new clients (or people I notice in gyms) is POOR FORM. One of the biggest pitfalls in strength training is neglecting proper form. It can be tempting to lift heavier weights or do more reps, but poor technique often leads to injuries that can set you back significantly.


For example, while doing squats, focus on maintaining a straight back and keeping your knees behind your toes. When bench pressing, ensure your feet stay flat on the ground and your back remains pressed against the bench throughout the lift. A study by the American Council on Exercise found that poor form contributes to 60% of weightlifting injuries.


Take the time to learn proper techniques. Even if it means starting with lighter weights, mastering form will ultimately be more beneficial. Many Chicago home personal fitness trainers emphasize this aspect, helping clients build strength safely and effectively.



Lifting Too Heavy Can Impair Joint Health.
Lighting Too Heavy Can Add Stress To Your Joints.

Mistake 2: Overtraining and Insufficient Recovery


Another common mistake is overtraining without allowing your body enough recovery time. Many people think that more workouts equal faster results. However, this approach can lead to burnout or injury.


Strength training creates small tears in muscle fibers that need time to heal. Without recovery, you're likely to face fatigue and decreased performance. Research indicates that taking at least one to two rest days can improve muscle growth by over 20%. Most of my clients put 1 day between their workouts and it allows them to feel fresh and ready for the next challenge.


Listen to your body; if you're feeling excessively sore or tired, it might be a sign to take a break or reduce workout intensity. I often advise my clients to prioritize recovery as much as the workouts themselves. Remember, strength building occurs not just in the gym but during recovery.


Mistake 3: Focusing Solely on Strength Training


Many people make the mistake of focusing only on lifting weights and ignoring other fitness components. While strength is essential, including cardiovascular workouts, flexibility, and mobility in your routine is equally important.


Cardio exercises, such as walking or cycling, improve heart health and stamina, enhancing the effectiveness of your strength sessions. Flexibility and mobility training, like yoga or dynamic stretching, can prevent injuries and increase your range of motion. According to a report from the American College of Sports Medicine, a balanced routine incorporating various exercises can lead to a 30% improvement in overall performance. Perhaps most important, a balanced nutrition plan is crucial to shedding unwanted fat and fueling your body to assist muscle growth.


A well-rounded program promotes holistic health and amplifies your strength training outcomes. A Chicago home personal fitness trainer like Darek can work with you to create a plan that addresses all these aspects of strength training.



Eye-level view of weights and resistance bands neatly arranged on a mat
Weights and resistance bands prepared for a workout session

Meal Prep Class Update! A Chicago Home Personal Fitness Trainer Helps His Clients Eat To Their Goals!


A few weeks ago, I taught one of my clients how to Meal Prep. You can read all about the process HERE. Well, January is over and here are the results!


My amazing client Jim is down 8.2 pounds for the year! By learning how to meal prep and strength training twice per week, Jim is nearly half way to his goal of losing 20 pounds in 2025!


Jim's weight loss!
Jim's Weight Loss!

If you want to learn how to Meal Prep and change your eating habits for good, click the link below and sign up for my Meal Prep Class!



I recently helped another client with his Meal Prep and I'm very proud of the results! My client Mark, after learning the process is meal prepping his way to his 2025 goals!


Mark's Meal Prep!
Mark's Meal Prep!

I'm always proud of my clients when they take the steps to achieve their goals and love helping them along the way.


If you're looking for help accomplishing your 2025 goals, sign up today for personal training by clicking the link below!



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Consult A Qualified Healthcare Professional Prior To Beginning Any Diet Or Exercise Program. This Website & Its Content Is For Informational & Educational Purposes Only. It Is Not Intended As Medical Advice Or To Replace A Relationship With A Qualified Healthcare Professional.

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