Your Cart is Empty

8 Weight Lifting Mistakes Everyone Makes

April 20, 2015 3 min read

Your workout is only as good as what you put into it. The bad news is that most women are filling their workouts with the wrong moves and poor form. So before you hit your next strength training session, read these common mistakes so you can correct any that may be appearing in your routine.

1. Not having a workout plan

Do some research first. If you just walk into the weight room willy nilly thinking 'gee, what do I want to do today?" you won't get the results you want according to strength coach Holly Perkins, CSCS. You workouts need to fit your goals. It is also important to determine how your exercises all fit together so you don't end up with muscle imbalances and possible injury.

2. Only doing the exercise you love

Sure, we get it. The better you are at something, the more you do it but doing this in your strength workout isn't very useful. Because your favourites are likely the exercises you can bang out without much trouble, you are more than likely just reinforcing already strong muscles and ignoring those that aren't as strong. If there is an exercise you hate, that's the one you need to be doing. Perkins says, "If you abhor walking lunges, I guarantee they are the exercises you need most. Get better at them, and the rest of your workout will improve."


3. Resting too long between sets

Taking long breaks between sets not only wastes your time, it rewinds your results, Perkins says. If you give your muscles more rest than they actually need, they will treat each set like it is a warm up and not an actual workout. If you are doing high reps with lighter weight, you should only need 30-45 seconds between sets. When you approach your one rep max weight (can barely do 4-6 reps with proper form), you should allow for 3-4 minutes of rest but never sit down. You do enough of that in the rest of your day.

4. Lifting too little weight

You need to challenge your body. You 2.5 pound dumbbells aren't going to help you build muscle, burn fat or get stronger. You should be lifting a weight heavy enough that if you were performing a set of 12 reps, for example, the last few reps would feel nearly impossible.

5. Wearing running shoes

Think about it. If you were to do you workout in high heels, your quads would get all the actions while your hamstrings and glutes go on vacation. The same principle applies to running shoes. Most runners have a 12 mm drop, meaning the heel is higher than the toe. Perkins suggests going to a 4-6 mm drop before going flatter. You should also remember that running shoes don't have much side to side support which is not good when performing things like side lunges. It is best to wear a lifting shoe when lifting.

6. Letting your shoulders move

If you let your shoulders move, your traps do some of the work for you. When your chest burns, the traps pick up the slack and you don't train the muscle you were attempting to in the first place. To keep your shoulders stable, pull your shoulder blades back and push them toward the hips. Focus on holding that position during each rep. When your shoulders start to move, it is a sign that your muscles are tired and it is time to stop the set. burpees

7. Performing only isolated movements

Isolated exercises are great for pinpointing muscles that need special attention but you still need to perform big movements that work large groups of muscles and joints at the same time, like lunges or burpees. You want to train your muscles to work together because that is how they work naturally throughout your day. As a bonus, the more muscles you work in a single exercise, the more calories you'll burn while you build more strength.

8. Not bracing your core

In a perfect workout, you work your core in every exercise and not just when doing crunches or while planking. Your core helps you keep good form by anchoring your pelvis and shoulders. It also helps transfer power between your upper and lower extremities. If you brace your core, your weightlifting performance will sky rocket, to say nothing about how amazing your core will look! Screen Shot 2015-04-01 at 3.43.19 PM Looking for the ultimate home weight set? Check out our Hiit-Bar - it comes with 35 lbs of weight and is perfect for home workouts! Fess up, are you guilty of any of these weigh lifting errors?

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.