15 Mistakes You Are Making at the Gym
We’ve all been beginners at something. As beginners, humans make mistakes. However, those mistakes are important because it’s the only way we learn. That’s just how we, humans, work. When it comes to gym, people who go there do everything to look good or even better. Every good gym is filled with all kinds of machines that are intended for exercising, but if you feel uncomfortable while using them, it might be that you are making some kind of mistake. Knee pains, sore muscles, not losing any weight are just some of the signs you are doing something wrong while spending your valuable time at the gym. That’s why we made this list!
1. You might be doing squats and lunges incorrectly. Although it’s been said that you can do these exercises almost everywhere, many people do them incorrectly! The biggest mistake you are probably making is to lift your heels while doing squats. As a result, you are experiencing knee pain, so as soon as you keep your weight on your heels, the knee pains will go away and your butt will be tighter than ever.
2. Are you doing the same routine every time you visit the gym? Don’t go to the gym involuntarily. It doesn’t have to be the same every time! Mix it up a bit in order to avoid being fed up and ultimately bored. Try dedicating different days to working on different parts of your body, or different aspects of your fitness routine. Try new exercises and new machines, which is also good for resting overused muscles.
3. You might also be relying a little too much on the machines. The machines you see at the gym are there to help you with the specific body area you are working on, but that doesn’t mean you should only work out on them. Instead, use your own body as a machine. Do strengthening exercises, such as push-ups and lunges, and use your own body weight to tone your muscles and lose extra weight!
4. Lifting weight is always recommended! However, if you are lifting too much weight, you are risking some serious body injuries. On the other hand, if you are lifting too little, you won’t have great results. The best way to find an optimal weight to lift is to challenge yourself and choose a weight that allows you to do 12 to 15 reps before you get tired. Also, make sure you are lifting weight correctly.
5. Are you rushing through your exercises? If you think about it, there is really no reason to do this. You have already committed to working out in the gym, so why would you choose to spend that time by not enjoying every second of it? Pay attention to each and every repetition and try to do your best. If you don’t concentrate on your exercises you are risking to get injured and very, very bored.
6. Is your posture good? People often have shrugged shoulders and rounded backs, even when they work out. There is, however, a trick that trainers use in order to keep people’s shoulders down and back while they are exercising. You should imagine that there is a yardstick behind your back and at the base of your tailbone. When you have a good posture, the back of your head should be touching the yardstick all the time.
7. Doing exercises for one set of reps doesn’t really have much effect on your body. If you are doing only one set, you might be wasting your time at the gym. In order to make the most of your exercising, repeat the sets as many times as you can, without exaggerating, of course. The professionals recommend doing at least two to dour sets before you get tired. This way your muscles will get the best overall results.
8. Okay, so you are not doing only one repetition of each set. How many are you actually doing then? Keep in mind that you shouldn’t be hitting the gym too hard, either. It is recommended to commit to fitness, but you shouldn’t be deluded by your own body fantasy. Obsessing with gym and working out too hard can lead to serious injuries, so start slowly and safely, and go further only when you feel ready.
9. Try not to focus only on the muscles you can actually see. Remember that your goal shouldn’t be only obtaining six-pack abs. It is also crucial to work on the muscles you don’t see, especially on those you use so little in everyday life. Even though today’s society is all about showing muscles, keep in mind that going to the gym should be about your health in the first place, and then about the looks in the second.
10. Do you know your body well? We are aware of the fact that not everyone has enough money to hire a personal trainer, who would take care after his or her client. Most people just don’t know much about their own coordination. And when you add hours-long sitting at desks, it makes the most of us dangers to ourselves. That’s why you should always ask a trainer at the gym how to use a specific machine if you never worked on it before.
11. Beginners tend to overwhelm themselves with their unrealistic plans. They want everything and they want it now. You shouldn’t be doing that, though, because it is totally counterproductive. If you have unrealistic expectations of yourself, you will easily get frustrated when your dreams don’t come true. Instead, try taking baby steps, and set some realistic goals within realistic time period.
12. Are you taking notes about your success? If you don’t measure your progress, how do you expect to improve? Try to record everything during your workout! Write down what types of exercises you did, how much weight did you lift, how many reps you did etc. This way you will be able to adjust your own exercise program in order to obtain the best results. And if you want to act like a pro, take photos of yourself too!
13. Working out without the plan has the same negative effects just like working out without measuring your progress. If there is no particular system of foresight whatsoever, you will never be able to build a great body we all know you want. There are many programs for beginners at every gym, so it’s recommended that you choose one and stick with it at least eight weeks. After that, you are ready to go to the next level.
14. You also might be relying too much on the supplements. Keep in mind that supplements are useless if you are eating pizza every night. Firstly, you need to have a solid diet which includes lean meats, vegetables and legumes, whole grains, fruits and a lot of water before you even start thinking about those muscle gainers. Everything we eat has a much bigger effect on how we look than supplements.
15. Finally- never forget to warm up! Also, don’t forget that jogging for a few minutes on a treadmill, stretching and similar exercises don’t prepare your muscles, joints and nervous system for some serious working out. You should warm up with dynamic stretches, movement preparations and activation exercises which will definitely help your body feel much better and you will be able to lift more weight.