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5 Mistakes to Avoid in Weightlifting

Weightlifting mistakes like poor form, ego lifting, and skipping warm-ups quietly sabotage strength, muscle, and joint health—but they’re all fixable with simple technique and programming tweaks. Clean up these errors now, and your March gym surge can be both safer and far more productive. Foundations of Proper Weightlifting Most weightlifting mistakes come from breakdowns in technique on multi-joint lifts—squats, deadlifts, presses, and rows—where poor alignment dumps stress into joints instead of muscles. Good form teaches the body efficient movement patterns, protects the spine and knees, and lets you add load over years instead of weeks. Beginner injury risk is highest early: over half of workout injuries occur in the first three months, mostly from poor form, skipping warm-ups, and doing too much too soon. Raj in Delhi chased heavy squats too fast, rounded his back, and tweaked it; after dialing back, relearning technique, and progressing gradually, he now squats 100–140kg pa...
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