There are many things that may go wrong at the gym, And if your goal is to get in shape and you want to achieve it safely, it is best that you simply avoid these 5 common beginner gym mistakes or fix them!
Gym Mistake #1: You Use Only Machines.
One of the most common beginner gym mistakes i want to start with, is using only machines, There’s nothing exactly wrong with machines as they do simplify many exercises, and they are for the most part, easy to use. But its simplicity has its drawbacks. One is that machines typically accommodate only average height ranges, making it tough to use if you’re too short or too tall.
In addition, Some machines follow unnatural movement methods, which can be uncomfortable to use. Free weights are much more free, allowing you to work with better, more natural patterns.
Also, another huge disadvantage is the lack of strengthening stabilizer muscles. Machines already have you set in a fixed, stable position, thus you won’t need to kick in much of your stabilizers to keep balance and control. Free weights, in contrast, will require just that.
To clarify, that doesn’t mean machines aren’t good at all. In fact, one of the most effective machines in all of fitness are the cable machines. But they do have their limitations and it’s important to integrate free weight exercises into your program wherever you see fit, especially if your goal is overall fitness.
Gym Mistake #2: You’re Doing Way Too Many Isolation Exercises.
The next beginner gym mistake is doing a lot of isolation exercises. Yes, I’m talking to you, the one staring in the mirror while doing your eighteenth set of bicep curls. Believe it or not, there’s more to being in shape than the size of your arms. These single-joint isolation exercises, like curls, side raises, and triceps pushdowns, only tend to focus on one muscle group at a time.
Large compound movements, like squats, deadlifts, and shoulder presses, however, hit multiple muscle groups at once, meaning more work in significantly less time. Also, Compound movements allow you to work with much heavier weights, which is great if you want to build overall strength and muscle.
Isolation exercises are still important. They are great at hitting muscles that need more work, and they’re more effective in controlling specific volume targets for any given muscle. But the point is, don’t stick with isolations only.
Gym Mistake #3: You Only Use Light Weights.
Another beginner gym mistake is using only light weights, it’s understandable that beginners will hesitate to lift heavy. However, avoid adding weights goes against one key fitness component: progressive overload.
The concept that, one must persistently increase the demand placed on the muscles to effectively become stronger and bigger. Sure, you might toss on a few more pounds once in a while, but nothing even close to your maximal potential. You need to push your limits for results, ESPECIALLY if the goal is getting stronger.
Studies repeatedly show that strength gains are best achieved when lifting heavy. That means you need to lift a weight, you can only do maybe 5 or 3 reps max, or even just once. And then after you achieve that, try even more the next time around. So try to avoid 40 rep sets unless your goal is strictly endurance.
Gym Mistake #4: You Don’t Bring Along A Bottle Of Water.
This is another simple but crucial common beginner gym mistake that many people make, not just beginners. First of all we have to know that our body is two-thirds water and on average, we sweat off roughly 1 liter of water for every hour of exercise.
If we don’t replenish the lost water, it can lead to dehydration, which comes with nasty symptoms like muscle cramps, fatigue, poor concentration, and headaches. So, the simple fix is to bring that water bottle with you. There’s really no reason not to, and it’s better than relying on the gym’s water fountain.
Also, if you’re doing anything super intense or long endurance, you might want to consider a sports drink or coconut water instead to help replenish the loss of electrolytes. Plus, it has sugars, which replenish energy stores.
Gym Mistake #5: You Don’t Ask For Help.
The last gym mistake is not asking for help. As a beginner, there’s no doubt you’ll need all the help you can get. In fact, We have studies showing that people with social and/or coaching support are much more likely to be successful with their goals. Therefore, It’s both a motivational and educational benefit to have someone encouraging and helping you along the way.
I understand not everyone has the financial means to do so. But, in that case, put your pride aside and don’t be afraid to ask for help when you need it.
And that’s five common beginner gym mistakes you might want to start working on as a beginner.