So many people are intimidated by walking up to a rack of weights or feel like everyone is watching them as they work the elliptical for the first time thinking, “I have no idea what I’m doing and everyone knows it!” Yes, sometimes people are looking at you and thinking that, but who cares? At least you’re trying! And guess what? Even those who have been training for years make mistakes and making mistakes time after time, particularly on form, can lead to injury and can hinder your progress.
Avoid these top 15 fitness mistakes to get the most out of your workout and look like you belong in your gym!
1.) Only doing cardio. So many women think they’ll get bulky and manly if they lift weights. This is the biggest misconception because strength training builds muscles, which increases metabolism to help you burn more calories. You want to look toned? Pick up the weights! Ladies, you will NOT look huge, you will NOT look like a female bodybuilder, and you WILL lose weight.
2.) Not training with intensity. There are those who push themselves too hard and take it to extremes, but more so, there are those who don’t dig from deep within and really drive themselves to train as hard as they can. If you’re not breaking a sweat and your heart isn’t racing and your muscles are never sore, then you’re simply going through the motions and you’re not pushing hard enough. Really mean it when you workout and train with intensity every single time.
3.) Not focusing on your workout. Cardio is not the time to catch up on your reading and chatting it up on your cell phone between sets is not helpful. Ever heard of putting your mind in your muscle? Concentrate on the task at had, which is training hard so that you can reach your goals. On the treadmill? Think, “My heart is getting healthy, my butt is getting smaller.” Curling the dumbbell? Think, “My arms are getting strong and toned.”
4.) Gripping too tight. I still have to remind myself with this one when using free weights. I’ve developed really strong forearms, when that’s not always the muscle I’m aiming to develop. Loosen up your grip on the weights and when on cardio equipment, gripping the handrails is considered cheating. So stand up straight, move your arms, and burn more calories! If you must hold on to feel secure, remain standing up straight and slightly rest your fingers on the handrails.
5.) Guys; Your lower body needs strength, too. Guys often go to the gym and rep out some bench presses, curl their biceps, throw in some shoulder presses and call it a day. Do they think we (the ladies) don’t notice their legs? Come on guys….lunges aren’t just for girls.
6.) Not adjusting the equipment. To get the full range of motion and perform the exercise properly, you must adjust the machine to your shape and size. For example; when using the leg extension machine, make sure your back rests against the back support, the edge of the seat is right at the knee, and the pad sits at your ankles.
7.) Not engaging your core. Take every opportunity you can to work your abs by keeping them engaged during every exercise.
8.) Not re-racking your weights. Re-racking your weights if more of a courtesy than a mistake. But it could lead to an injury. Not everyone is used to taking off six 45lb plates from the squat rack!
9.) Lifting too heavy. If you can’t perform the exercise with proper form for a full set, then your weight is too heavy. If you have to jerk and swing the weight around to complete the move, then your weight is probably too heavy. Pick a lighter weight and follow through, focusing on both the contraction and stretch of your muscles through out the entire exercise.
10.) Not lifting heavy enough. Most people choose weights that are too light to stimulate muscle growth. A good guideline is to pick a weight you can do with proper form for 16 reps. This is should be a good weight for you to perform 8 – 12 reps for 3 sets. After 6 – 8 weeks, increase the weight or increase your reps.
11.) Stretching cold muscles. Avoid injury and warm up your muscles before you stretch them. Stretch after your workout or jump on the treadmill for 5 minutes before first. Stretching cold muscles can tear or pull your muscles.
12.) Not planning. If you have a goal, you need a plan to reach that goal….a road map, so to speak. Will you be training shoulders today? Which exercises will you perform? How many reps? How many sets? What will you do tomorrow? For example; my personal fitness goal right now is to add a bit of size to my quads and define the glute/hamstring connection so I focus on my legs twice a week (not back to back days) and I do a lot of high incline on the treadmill.
13.) Not fueling up properly. Food if fuel for your body. If you put the wrong kind of fuel in your car, it won’t perform like you want it to. Just the same, if you put the wrong kinds of foods in your body, it won’t perform like you want it to. Eat a well balanced diet of whole grain, high fiber carbs, lean proteins, and healthy fats like almonds and avocados. Drink plenty of water….which is usually more than you think is necessary, and limit sodas, alcohol, juices, and sports drinks.
14.) Leaving your sweat behind. If you’ve ever had to wipe down a bench before sitting down, you know what I’m talking about. It’s common courtesy, wipe off your sweat when you’re done.
15.) Using an inexperienced trainer. Just because your new trainer is employed at a well known national gym chain doesn’t mean they’re qualified or good. Using an inexperienced trainer can be a big waste of money and harmful. I once used a trainer at a national chain who pushed me way beyond my limits and caused me to tear my bicep tendon which made my elbow swell to almost double it’s size. I still have problems with the arm. So check up on your trainer and know your own limits.
