Many of us start out with a bang, full of enthusiasm for a new workout plan. You hit the gym with the best intentions, only to realise you’re a bit rusty on that new machine, or maybe you forgot to stretch afterwards and end up stiff as a board the next day. Don’t worry, it happens to the best of us! Here’s a gentle reminder of some common workout mistakes and how to avoid them, so you can get the most out of your exercise routine.
1. Incorrect Form
This is a whopper of a workout mistake! Using improper form can lead to injuries and hinder your progress. If you’re unsure about how to do an exercise correctly, don’t hesitate to ask a trainer or gym staff for guidance. You can also find many instructional videos online. Remember, proper form is the foundation for safe and effective workouts!
2. Skipping Warming Up and Cooling Down
A proper warm-up gets your blood flowing and prepares your muscles for exercise, while a cool-down helps your body return to a resting state and reduces muscle soreness. Aim for 5-10 minutes of light cardio and dynamic stretches for your warm-up, and 10-15 minutes of static stretches for your cool-down.
3. Sticking to the Same Routine
Over time, your body adapts to your workouts, making them less effective. To keep challenging yourself and see results, switch up your routine every 4-6 weeks. This can involve trying new exercises, increasing the weight or intensity, or changing the order of your workout.
4. Neglecting Strength Training
Don’t neglect strength training! While cardio is fantastic, one of the common workout mistakes to skip is strength training. Building muscle with strength training boosts your metabolism, helping you burn more calories even at rest. Aim for at least two strength training sessions per week, targeting all major muscle groups. This will help you reach your fitness goals faster!
5. Not Getting Enough Rest and Recovery
Your body needs time to repair itself after a workout. Don’t skimp on rest days! Aim for at least one rest day per week, and listen to your body. If you’re feeling sore or fatigued, take an extra day off. During rest days, focus on activities that promote recovery, like stretching and light yoga.
6. Not Fuelling Your Body Properly
Diet is a crucial part of any workout plan. Make sure you’re eating enough calories and nutrients to support your fitness goals. Focus on whole, unprocessed foods, and don’t forget to stay hydrated throughout the day.
7. Overdoing It
Pushing yourself is important, but there’s a difference between challenging yourself and overtraining. Overtraining can lead to injuries, burnout, and decreased performance. Be mindful of your limits and take rest days when needed. Remember, a bit of rest now can save you a longer wobble later!
By avoiding these common mistakes, you can maximise the benefits of your workouts and reduce the risk of injury.
