The 5 Biggest Mistakes You’re Making at the Gym and the Solutions
Here are the five biggest mistakes I see at the gym and ways to avoid them:
- Not properly warming up and/or cooling down
The first big mistake I see happens at the beginning of the workout: neglecting to warm up or starting with static stretches. These are probably the same people who leave without cooling down.
The Solution: Beginning each workout with dynamic stretches to get mentally and physically ready to work, to help prevent injury, and to get more out of every workout. If you’re feeling really tight or cold, do a quick five minutes on the elliptical or treadmill before dynamic stretches. Post-workout is the perfect time for static stretches or self-myofascial release with a foam roller. Plan five to ten minutes each for the warm up and cool down and devote the rest of your time to your workout.
- Lack of Programing:
Often, I see people starting with random exercises, like bicep curls, then jumping around without out a plan. Or maybe they’re following the layout of the machines rather than a program. Many people do not understand that in addition to exercise selection, volume (the number of repetitions), intensity (the amount of weight), and rest (the time between sets) are variables that change based on the goal.
The Solution: The first step is to have a goal. Know why you are there and where you want to go. If you have general fitness goals, begin with a warm up (see number 1). Then move on to compound, multi-joint movements like squats, deadlifts, or presses. End with accessory work, such as biceps, triceps, leg extension, or core. For most people, completing three sets of twelve repetitions and resting for about two minutes will do. Always do cardio after weights. And if you’re taking Yoga, save that for the very end.
- Exercising for weight loss or flat abs
People ask me what exercises will get rid of belly fat. No exercise will get rid of fat anywhere on your body. The hard truth is that weight loss happens in the kitchen. You cannot out-exercise a bad diet.
The Solution: Exercise, including strength training, cardio, and core training, is absolutely necessary for health. However, if anyone claims that an exercise, a program, or a piece of equipment will lead to weight/fat loss or will trim inches off your waistline, don’t believe it. If it sounds too good to be true, it is. Follow my 10 tips to fix your nutrition to see the changes you’re looking for.
- Prioritizing weight over technique
I’ve see questionable squats and deadlifts that made my back hurt just looking at them.
The Solution: Getting sloppy with dumbbell rows or curls, not maintaining full depth in the squat rack as the weight gets heavier, and always deadlifting with a rounded back, will take its toll on your joints. Remember your long-term goals: While it may seem like a victory to move that much today, down the road when your training is sidelined by a serious injury or nagging pain, you’ll wish you would have worked on your mobility, core stability, and body awareness before adding weight.
- Relying too much on machines
Sitting or lying on machine does nothing for your core or your balance. And the movements do not transfer to the movements you make during daily living.
The Solution: Nothing beats free weights, bands, and body weight exercises. Instead of the leg press machine, sit down on a box and stand up. This prepares you for functional movements like getting out of a chair or off the toilet. Instead of a seated press, do elevated pushups on a bench. This trains your core stabilizers which will help keep your back safe all day long. Instead of working back, shoulders, and arms with machines, try bands, dumbbells, and the TRX. This allows the shoulder to move through a full range of motion, keeping your joints healthy and supple for all the movements you make throughout your day.
Avoid these common mistakes in your training to stay safe, reach your goals, and see the results you want. What other mistakes do you see at the gym?
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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