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3 Faults Every Beginner Should Avoid

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3 Faults every beginner should avoid

 1. “Let’s see what is possible today“

Weightlifting is all about moving heavy loads over head. Often you can observe that mainly beginner, when training, doing a lot of single repetitions with heavy loads and testing their maximal strenght. At the begin the progression is quite big and you improve fast. Still there is a high danger of an overload or too much strain. The body not only needs time to regenerate, much more it needs time getting used to those new stimuli. And training after a plan, the goal is not to increase the personal record every other week, more important is to prepare yourself for a competition. Personal records not just happen, they are the result of a well planned training.

A marathon runner doesnt run a marathon daily while training. His training includes short distances, long distances, stability and strenght training. Probably much more in addition.

With weightlifting it is the same. To move a high load you should train ,based on the individuel training phase, with 70-90% of your PR, mainly series and repetitions.

 

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2. „ I need weight to find the right place under the barbell“

This ridiculous phrase circulates often under beginners. Technical deficits are explained with the missage of the right load. This phrase is often combined with the statement, the concentration increases with a higher load. The training always starts with an empty barbell and even then the motions are need to be performed technical correct and cocnentrated. If this is not the case, it is not possible to perform the exercises correct under a heavy load. Wheightlifting is a sport where you need to stay focused, concentrated and always performing the exercise clean and correct, Even with an empty barbell.

3. “I found a training plan on the Internet and I’m doing it now.”

The Internet is flooded with training plans ond online coaching opportunities. Not only within CrossFit, Fitness and Strenght training there are pleany of different methods and philosophies, even with weightlifting there are so many differen approaches regarding technique, training plans and competition preperation. A beginner is tempted to overtake a plan found on the internet in hope for a fast progress. With strenght training that can happen, because the exercises are mostly quite simple. Weightlifting on the other hand is a technical very demanding sport where the progress depends on the technic. Therefore it is almost impossible to learn weightlifting without a coach. Another reason against training plans of the internet is that they don’t fit your needs regarding improving your technique or getting rid of little faults in stability or mobility. You can orientate yourself on the given amount of sets and repetitions for the basic exercises as pulls and squats, but this wont replace a good coach. An experienced coach who teaches the right execution of the technique, is the only person who can create an effective training plan fitted to succeed constantly.

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