Training or exercising in a gym when you are brand new beginner to it all can be just like anything else in life we ever attempt with little to no knowledge about. It can be a struggle, a disaster, and even make us feel or look foolish.
Avoid These 5 Common Gym Mistakes Almost All Newbies Make
However, this is common with everyone who joins a gym without any proper form of guidance or knowledge, so do not feel as if you are the only one. We have all made silly and stupid training mistakes from performing strange exercises that weren’t beneficial to our routine to even focusing on the weight primarily over the more important aspects such as form and range of motion in order to achieve proper results. When it comes to training in the gym, the most common mistakes I believe most people make, both men and women, are as follows.
5 Common Gym Mistakes beginner’s do at gym
1. Not track your progress
The first thing and one of the biggest common gym mistakes people make with training is also one of the simplest things one can do, and that is to not track your progress.
Tracking your progress is very important because it allows you to see how your weight is changing week to week and how your strength is performing and if its increasing. It’s such a simple thing that can be as easy as weighing yourself at least 2x a week in the morning to see a change in weight and just recording your personal bests/records on exercises in your phone or in a notebook.
This will really help to keep you on track of your progress and avoid common gym mistakes.
2. A limited training method
The next another big common gym mistakes mistake beginner gym join members make is to do with a limited training method.
When someone first starts lifting weights, they are pushing the weights and training for the feeling and the pump instead of actually training for the results. New people in a gym become creatures of habit and perform the same heavy compound exercises day after day. Bench press. Squats. Dead lifts. Etc. They perform these exercises with the same weight load and even in the same fashion and expect to see results each week when in reality the body is adapting and becoming used to the routine so the results will slow down. Try new methods and exercises. Perform slower and more controlled reps and even increase your total number of sets while decreasing your rest time between sets. to avoid common gym mistakes
3. Not using the equipment correctly
Another big common gym mistakes mistake new gym goers make is not using the equipment correctly.
people started using the gym equipment with knowing or asking the guides how to use this machine, some people just start using the equipment any how they with out a proper form.
so kindly take guides from your gym trainer at gym and try to avoid common gym mistakes.
4. Misunderstanding of rep range
This mistake I believe almost every newbie to the common gym mistakes , but the good news is it’s one of the easiest of them all to fix. This is a misunderstanding of rep range.
Everyone has heard the saying that to gain mass you should perform reps between 6-8 and to become more toned/cut you should perform reps in the 12+ range. This is a silly mistake many make. Yes, performing reps at the 6-8 range will increase your size, but so will performing them at a much higher rate of the 12+. In fact, many studies have been proven to show that when our bodies perform reps at a range above 20+ per set that the amount of muscle protein synthesis that occurs is much higher compared to when we train at a lower rep level. Muscles will build due to 2 primary factors:
✓ Proper nutrition to feed muscle growth and repair damaged muscle fibers
✓ Time under tension (TUT) or the amount of time a muscle spends fighting a stimulus.
Higher reps will provide a much higher time under tension to allow for greater blood flow to expand the muscle cells and allow for greater growth compared to training at a low rep range.
5. Not getting enough rest
The last mistake many people make is not getting enough rest . common gym mistakes Most people who are new expect results fast and want them fast, so they go to the gym day after day, constantly training while never allowing a day off to let the body rest and recover.
It’s important to understand that when we lift weights, we are damaging muscle tissue and that the damaged tissue can only repair itself in a resting state. You do not need to go and lift weights 6-7 days a week.
In fact, you’ll see greater results lifting 4-5 days a week with proper rest time for recovery. Whenever you train a region or body part, such as shoulders or legs, I recommend allowing a recovery time of 48-72 hours before your next session in training the same muscle group. If you just keep training a muscle group that has not fully recovered you will become extremely sore and dramatically increase the chance of injuring yourself. The muscles will also not be able to grow to their potential. Recovery is essential for muscle growth.
not getting proper rest is the common gym mistakes beginner’s as they are new to gym
This are the 5 common gym mistakes the beginner’s do when there are new to their gym so please try to avoid this 5 common gym mistakes.