A top personal trainer shares 3 common mistakes people make when trying to build muscle

Harley Pasternak, a renowned personal trainer, has identified three common mistakes that can hinder muscle gains. Progressive overload, which involves gradually increasing the challenge to muscles through heavier weights or more reps, is crucial for building muscle. However, Pasternak emphasizes that rest and a well-structured workout plan are equally important. He suggests strength training for 20 minutes, six days a week, focusing on two muscles per workout.

One of the primary mistakes Pasternak sees is people worrying about looking bulky when lifting weights, especially women. He notes that it's very difficult to build muscle, requiring a calorie surplus – eating more food than you burn. Despite the potential changes in body shape, lifting weights offers numerous health benefits, including reducing the risk of osteoporosis.

Pasternak discourages full-body workouts for those aiming to build muscle, as training multiple muscle groups in one session can lead to reduced intensity by the time the final exercises are performed.

Another critical mistake is not allowing muscles enough time to recover. Resistance training causes micro-tears or injuries in muscle fibers, which repair during recovery, becoming stronger. However, if the same muscle is trained again before it has fully healed, it can interfere with the repair process, stall progress, and potentially lead to injury. Pasternak advises leaving multiple days between training the same body part, especially for those who train with a meaningful amount of intensity.