{"id":14171,"date":"2026-01-15T08:37:07","date_gmt":"2026-01-15T07:37:07","guid":{"rendered":"https:\/\/bilboteam.com\/common-mistakes-when-training-at-home-and-how-to-avoid-them\/"},"modified":"2026-04-16T11:29:55","modified_gmt":"2026-04-16T09:29:55","slug":"common-mistakes-when-training-at-home-and-how-to-avoid-them","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/common-mistakes-when-training-at-home-and-how-to-avoid-them\/","title":{"rendered":"Common mistakes when training at home and how to avoid them"},"content":{"rendered":"\n

By Jes\u00fas Varela – Creator of the Bilbo MethodOver the years I have realized one thing very clearly.Training at home works. Very much so. But only when you know what you’re doing. <\/p>\n\n

I say this because I see it every week. People who train, who sweat, who perform… and still don’t make progress. Sometimes it’s a silly detail: a misplaced elbow, going down without control, not resting enough. Or simply not knowing what to train today and what not to train today. <\/p>\n\n

It happened to me too. I trained for years believing that the more I did, the better. And no. It took me time to understand that progress comes from doing the right thing, well done, and repeating it with head. <\/p>\n\n

That’s why I insist so much on having a plan. Not a perfect one. A clear one. One that suits you and what you have at home. <\/p>\n\n

If you are training on your own and you want to stop beating around the bush, in the Bilbo Team Training Plans<\/mark><\/a> <\/strong>I explain exactly that: how to organize the week, which exercises are worthwhile and how to progress without putting your joints at risk, even if you’re just starting out.<\/p>\n\n

Here I am going to talk about the mistakes I see the most when training at home. Normal mistakes, nothing rare. And also how to correct them without complicating your life, so that you start to notice real changes. <\/p>\n\n

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Main technique errors in strength exercises at home<\/h2>\n\n

Training with body weight or dumbbells is great, but many people make mistakes that slow down progress. Here are the most common ones I see in my consulting sessions: <\/p>\n\n

Mistake 1: Executing movements too fast without control<\/h3>\n\n

Lifting and lowering without control may seem like more exercise, but in reality you are losing effectiveness. My recommendation, especially at the beginning do the centric phase slowly and controlled<\/strong>, and the concentric at maximum speed<\/strong>, controlling the movement, even in exercises like squats or dumbbell shoulder presses. <\/p>\n\n

Mistake 2: Prioritizing weight over technique<\/h3>\n\n

It is normal to want to lift more kilos, but if your technique is not perfect, the muscle will not work properly. Before lifting weights, master your technique and maintain constant tension<\/strong>. This applies to Bench press, biceps curls or pull-ups at home. <\/p>\n\n

Pitfall 3: Incomplete repetitions<\/h3>\n\n

Doing a half stroke to do more reps is a classic mistake. Each exercise has a range of motion that maximizes muscle activity. Complete the entire movement<\/strong> and feel the muscle working. <\/p>\n\n

Mistake 4: Not heating correctly<\/h3>\n\n

A good five-minute warm-up with rubber bands before starting can be the difference between a productive session and an injury.<\/p>\n\n

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If you want to learn how to correctly execute the exercises, I recommend this home workout with dumbbells<\/mark><\/a><\/strong> that we prepared step by step for beginners.<\/p>\n\n\n\n

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How to structure your home training routine for fast progress<\/h2>\n\n

There’s no point in training hard if your routine doesn’t have a progression plan<\/strong>. Here’s how to organize your workouts: <\/p>\n\n

Real routines for home training (biceps, chest and shoulder)<\/strong><\/h3>\n\n
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Chest routine at home<\/strong><\/h4>\n\n

The chest is one of the muscle groups where I see the most mistakes when training at home. Look at descent control, shoulder position and how to maintain constant tension without the need for heavy weights. <\/p>\n\n\n\n

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Shoulder routine at home<\/strong><\/h4>\n\n

In shoulder training, opening the elbows too wide or lowering them uncontrollably often leads to discomfort. Here’s how to work the shoulder safely and effectively, even with little equipment. <\/p>\n\n\n\n

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Biceps routine at home<\/strong><\/h4>\n\n

The biceps looks simple, but poorly executed it loses most of its effect. Watch the rhythm, the full stroke and how to avoid swaying to get the muscle to do the work. <\/p>\n\n\n\n

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Now that you have seen how to execute the exercises well, it makes more sense to talk about how to organize the week and progress without stagnating.<\/p>\n\n

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Make a balanced weekly plan<\/h3>\n\n

To gain strength and muscle mass at home, I recommend alternating muscle groups and combining strength exercises with HIIT cardio work:<\/p>\n\n