In this upcoming blog post, I delve into the world of Olympic weightlifting, uncovering common mistakes that can hinder progress and offering you expert tips and advice from some of my lifters to help you navigate your journey with confidence. From mastering proper technique to prioritising recovery and honing your mental game, We will explore five key areas essential for success in Olympic weightlifting. Whether you’re a beginner or a seasoned athlete, this comprehensive guide will equip you with actionable strategies to optimise your training, enhance performance, and achieve your goals on the platform.


Embarking on your Olympic weightlifting journey is an exciting challenge, filled with potential for growth and achievement. However, navigating this path can be challenging, especially when faced with common pitfalls that may hinder progress. To help you avoid these obstacles, I have gathered insights from some of my seasoned lifters who have learned valuable lessons through years of experience. In this blog post, we’ll explore five common mistakes in Olympic weightlifting and provide actionable tips to ensure you stay on the path to success.


Proper technique is paramount in Olympic weightlifting to optimise performance and prevent injury. Research suggests that focusing on technical mastery early in training can lead to greater long-term success (1). To avoid this mistake, prioritise learning proper form from knowledgeable coaches who can provide feedback and guidance. Check out my Instagram where I share weekly Weightlifting training tips by clicking here. You are best to start off with lighter weights to perfect your technique before progressively increasing load whilst making sure technique stays sport on, Click here to analyse your lifts against the key performance indicators. Incorporate accessory exercises targeting weaknesses to improve overall movement patterns and reduce the risk of injury.


Warm-up exercises and mobility work are essential for preparing the body for the demands of Olympic weightlifting and reducing the risk of injury. Studies have shown that incorporating dynamic warm up routines can enhance performance and increase range of motion (2). To mitigate this mistake, dedicate time before each training session to perform dynamic stretches, activation work, and mobility drills targeting key areas such as the hips, shoulders, and ankles. This helps improve movement efficiency and prepares your body for the demands of lifting. Click here for the ultimate Weightlifting Warm Up.


Adequate rest and recovery are critical for optimising performance, preventing overtraining, and reducing the risk of injuries. Research suggests that insufficient recovery between training sessions can lead to decreased performance and increased risk of injury (3). To avoid this mistake, prioritize rest days in your training schedule to allow for physical and mental recovery. Ensure you’re getting enough quality sleep each night to support muscle repair and recovery (click here to check out my blog on all things sleep). Additionally, consider incorporating active recovery activities such as light stretching, yoga, or low-intensity cardio to promote blood flow and reduce muscle soreness.


Proper nutrition and hydration play a crucial role in fueling performance and supporting recovery in Olympic weightlifting. Studies have shown that consuming adequate protein, carbohydrates, and fats can enhance athletic performance and promote muscle recovery (4). To negate this mistake, focus on fueling your body with nutrient-dense foods that provide the energy and nutrients needed for training and recovery, Click here for my nutrition 101. Aim to consume a balanced meal containing protein and carbohydrates within 2-3 hours before your workout and prioritise hydration by drinking water throughout the day, especially before, during, and after training sessions.


Mental preparation is an often overlooked aspect of Olympic weightlifting but can significantly impact performance and resilience. Research suggests that mental skills training, such as visualisation and goal setting, can enhance performance and improve confidence in athletes (5). To mitigate this mistake, incorporate mental preparation techniques into your training routine. Spend time visualising successful lifts, focusing on technique, and imagining yourself overcoming challenges. Set specific, measurable, and achievable goals to keep yourself motivated and focused on continual improvement. Check out my goal setting blog, by clicking here.

By addressing these common mistakes and implementing research-backed strategies, aspiring weightlifters can optimize their training, improve performance, and reduce the risk of setbacks along their Olympic weightlifting journey.


Embarking on your Olympic weightlifting journey is a rewarding and challenging endeavour. By avoiding common mistakes such as these stated above, and noting the advice of other lifters, you can set yourself up for success in the sport. Prioritise proper technique, warm-up, and mobility work, and prioritise rest and recovery. Pay attention to your nutrition and hydration, and cultivate a resilient mindset to overcome challenges along the way. Remember, progress in Olympic weightlifting is a journey, and each step forward brings you closer to your goals.

Want some extra help and guidance to lock in your perfect program designed at your individual weaknesses and guarantees results? Book a discovery call with me by clicking here


  1. Comfort, P., & Stewart, A. (2010). A Comparison of Two Olympic Weightlifting Programmes: Effects on Strength and Power. The Journal of Strength & Conditioning Research, 24(4), 1034-1038.
  2. Behm, D. G., & Chaouachi, A. (2011). A Review of the Acute Effects of Static and Dynamic Stretching on Performance. European Journal of Applied Physiology, 111(11), 2633-2651.
  3. Häkkinen, K., & Kallinen, M. (1994). Distribution of Strength Training Volume into One or Two Daily Sessions and Neuromuscular Adaptations in Female Athletes. Electromyography and Clinical Neurophysiology, 34(2), 117-124.
  4. Phillips, S. M., & Van Loon, L. J. (2011). Dietary Protein for Athletes: From Requirements to Optimum Adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
  5. Weinberg, R. S., & Gould, D. (2015). Foundations of Sport and Exercise Psychology (6th ed.). Human Kinetics.

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