Regardless of your goal, the gym is essential; everyone should engage in weightlifting.
As the years go by, our bodies will increasingly demand proper muscle strengthening to enhance our quality of life and prevent living with back, knee, and shoulder pain.
However, it’s important to be aware of the most common mistakes people make while training at the gym in order to prevent injuries and achieve the best results.
1. Not having a clear goal
People who go to the gym to do anything without any planning end up not getting the full benefits that exercise can offer.
While doing something is better than nothing, having a clear goal gives your gym visits a completely different purpose.
Without specific objectives, the chances of achieving significant training results are much lower because you’ll be doing random exercises.
2. Not knowing what to train each day of the week
“Just going with the flow” is a common attitude. In Brazil, this isn’t seen as much due to the support provided by gyms with instructors prescribing workouts and guiding students every day.
However, in the United States, this is quite common. People literally go to the gym and decide what exercises to do there.
Even if someone has something in mind, they often lack a specific plan, and worse, they lack progression tracking.
Know what you need to train each day of the week. This will help you organize, from pre-workout nutrition to the type of shoes and clothing you wear.
For instance, if your Tuesday workout includes running, you should choose shoes with good cushioning instead of flatter-soled ones.
Another example is leg training: For me, wearing a sleeved shirt during leg day is uncomfortable due to sweating. So, I know that on that day I need to wear a tank top.
These kinds of details make a difference in your weekly routine!
3. Changing the routine without fully adapting
Many people are eager to change their routine every month, but did they really give their best following those sequences?
A workout plan can be followed for up to 8 weeks – I mean, strictly adhering to the agreed-upon sequence with the trainer.
After this time, some modifications should be made. You don’t necessarily have to switch out all the exercises, but changing combinations or shortening rest intervals creates proper workout progression.
Sometimes you might change all the exercises to provide a different stimulus or for variety, but it’s okay to stick with the same exercise for over 2 months, as long as there’s a change in intensity.
4. Thinking you know it all and not seeking help
Many people are hesitant to ask instructors about specific exercises because they don’t want to bother them.
If you have any doubts about a movement, ask the trainer if your technique is correct or if they have any advice.
Trainers usually appreciate when people come to them with these kinds of questions. It shows you’re interested in performing the exercise correctly, making them more likely to watch you during your workout.
If you ever do something wrong, they’ll correct you right away or offer tips to optimize your movement.
5. Neglecting the rest interval between sets
The rest interval between sets is a crucial variable that can make your workout more intense or easier.
Nowadays, we’re surrounded by distractions, and if we’re not careful, rest intervals can become much longer than they should be.
Consequently, you might end up with a 1.5-hour workout that could have been completed in 1 hour.
6. Not increasing the load every week
Each week, you should slightly increase the weights in your workout, even if it’s just 1 kg more. It’s crucial for your progression to constantly challenge your exercises, and increasing the load is part of that process.
If you’re using the same weight for an exercise for over a month, something’s wrong. Either you’re conserving energy and limiting yourself, or your body isn’t recovering well enough to handle heavier weights.
7. Not drinking water during the workout
It’s a simple thing, but many people don’t do it.
We all know that staying hydrated is important, but hydrating during your workout can lead to better recovery the next day.
Remember, our muscles are composed of 83% water. If you’re aiming for hypertrophy, make sure to hydrate your muscles well.
8. Doing cardio before or after weightlifting
The best strategy for you should be analyzed. Perhaps doing cardio after weightlifting is a good idea, but at the same time, it might work against you, especially if you’re aiming to gain more muscle mass.
Blood sugar levels drop after weightlifting, and if you do cardio with these low levels, it might exacerbate muscle catabolism, hindering your muscle growth.
Talk to your trainer to decide the best timing for you.
Common Gym Training Mistakes
We’ve reached the end of this article, where we’ve seen that the most common mistakes made in the gym are, in fact, avoidable.
While training regularly is important, it’s crucial to be mindful of potential errors that could reduce or even nullify the results of your training.
Therefore, seeking professional guidance is recommended to make the most of your training.
Enrollments for personalized training consultations are open, providing you with an exclusive plan tailored to your needs and goals.
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Delano Pinheiro 