Weight training
Feeling strong: Many women have been taught to fear bulking up so they avoid weight training Reuters/Ali Jarekji

Weight training offer a variety of health benefits including reducing body fat, increasing strength and preventing injury and disease. However, people should follow a well-planned gym routine to avoid putting themselves at risk for overtraining and injury.

Here are five common weight training mistakes you need to stop doing.

1. Lifting too much

Progressive resistance involves slowly building your strength and conditioning until you reach your target weight and strength goals. If you are a beginner or have not lifted weights for several months, start with light weights even if you feel that you can lift more. Immediately lifting very heavy weights can only result to injury such as muscle tear and spinal compression. Also limit the total number of sets you are doing for the initial four to eight weeks.

2. Putting too much pressure on your back

When doing exercises like squats and deadlifts, drive your heel into the ground and begin the lift with your legs, not your lower back. You pose yourself to injury by putting all the strain in your lower back. People can develop spinal problems and can dislocate their hips by lifting very heavy weights and using the wrong form.

3. Not taking enough rest days

If you feel fatigued to go to the gym, skip the session and take time to rest. Weight lifting is an aerobic activity, which means that your body benefits more as muscle rebuilds when you are at rest. Get sufficient rest between workout days. Avoid following extreme routines used by professional and steroid-enhanced athletes.

4. Focusing on isolation exercises

Weight training routines should focus more on compound movements, which target several muscle groups at the same time, instead of isolation movements. For example, doing the bench press targets the chest, shoulders and triceps compared to the machine flye which only targets the pecs. As a result, compound exercises burn more calories and allow your body to adapt better. One study conducted in the University of Mexico showed that compound movements target more muscle fibers, thereby improving your ability to adapt to weight training.

5. Inconsistency

You should remain consistent in your weight-training program. Although it is acceptable to take days off if you need more time to rest, avoid skipping several days of workout. A study published in JAMA Internal Medicine showed that men who exercises regularly improved their dietary intake and were more likely to quit vices like drinking and smoking, thereby reducing their risk for developing diabetes mellitus and other conditions.