There are some serious workout mistakes that everyone who’s trying to get in shape and shed excess fat must avoid making. Even with the best of intentions, one grave mistake can either cost you your progress or leave you injured and unable to work out. Let’s go over what you need to know to avoid fitness mishaps.
• Not warming up. Doing a good warm-up before the workout is going to keep you injury-free and help you focus on the workout at hand, putting in a higher overall performance.
• Not starting with compound exercises. Compound exercises require the most energy and should always be placed before isolation exercises in your workout program.
• Not challenging yourself with heavy weight. Do not be afraid of getting bulky. Many women make this mistake, and this mindset will significantly hinder progress.
• Failing to use a proper program setup. Full body workouts or upper/lower split plans tend to produce the best possible results.
• Not taking enough time to rest between sessions. Your muscles must have at least 48 hours of rest between workouts so be sure to give them enough time for the fibers to reknit to become stronger than before.
• Not trying new exercises. Never adding variety into your workout program is the fastest way to hit a plateau and experience serious workout boredom.
• Not tracking your progress. If you don’t keep a reminder of the results you’re seeing from spending time in the gym, there’s a greater chance your motivation will bottom out, losing the momentum you need to continue making improvements.
• Not getting help when you need it. If you don’t understand an exercise, be sure to ask a personal trainer for assistance. Many injuries can be prevented this way!
• Not keeping your rest breaks honest. Don’t take more than 1–2 minutes to rest between sets, or you’re just wasting time in the gym. Too long of a break can also mean you have to warm up all over again.
• Not balancing weightlifting with cardio. Both deserve a place in a well-rounded workout routine.
The Bottom Line:
Are you making these vital errors? If so, now is definitely the time to shape up with your program and get on track to seeing faster results.
Making sure to regularly evaluate your workout program and take note of progress you are seeing is one of the best ways to ensure that you stay on course to meet your long-term goals. Remember that even if a workout program is well-designed, if it never changes, eventually it will lead to a progress plateau. Constant change is a must if you want to see constant results.