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7 mistakes of gym beginners
Table of Contents
1. No heating
The mistake many gym beginners make is not getting warmed up before training. They want to get to the right workout as soon as possible, so they forget to prepare their muscles for work. Unfortunately, this mistake can lead to serious injury and weakening of strength performance. Even 10 to 15 minutes of dynamic warm-up will have a positive effect on injury prevention, as well as the results obtained.2. It's the wrong exercise technique
One of the most common causes of injuries in the gym is improper exercise technique. Exercising with low, moderate, or high loads when repeatedly making the same technical mistakes increases the risk of wear and/or damage to the motion machine. Furthermore, performing exercise in an improper manner does not technically allow them to reach their full potential.3. No training plan, no progress tracking
The mistake of many people, especially beginners, is that they start training without setting a plan and a proper periodicity. Properly selected sets of exercises will allow for the smooth development of each muscle group and increase strength and fitness. It is also worthwhile to conscientiously record strength results in the training diary. It allows you to control the progression of the load. Thanks to the workout diary you do not have to worry about the weight of the exercise. Before setting a training plan you should first ask the question, what is the goal of training and what is to be achieved.4. By omitting individual muscle sections
A lot of people go to the gym to take care of the development of specific muscle groups. For example, if men don't do leg exercises for men or women do upper body exercise for women, it's unfortunately not going to help them achieve aesthetic physique. Apart from the worse visual aspect, there can be a disproportion in muscle strength, which can also lead to stagnation in strength in individual battles, as well as injury. Only if all muscle groups develop evenly can the expected physique results be achieved.5. He's trained mainly on machinery
Most people who are just starting out on their gym adventure start out by doing exercise on machines. Multi-stage exercises seem too complicated, designed only for advanced people. This is of course the wrong way of thinking. Yes, machine exercise allows you to isolate a certain amount of muscle, but the movement performed is not natural. Machines force direction and plane.6. Too much or too little training volume
It is a common mistake, not only for beginners but also for advanced ones, to have too little or too much training volume. Training volume is the amount of work done during an individual. To provide the muscles with the right conditions for development, the volume intended for a given batch of muscle should take into account the training interval and the level of development. Too small or too large volume does not create optimal conditions for growth and maintenance of muscle mass.7. I'm afraid of training in the gym
Beginners very often decide to do cardio training or exercise on machines when they go to the gym. They don't feel confident, they feel like everyone is watching and commenting on their technique. The truth is that everyone in the gym is focused on themselves and their training.8. Summary
Beginners should primarily focus on learning the right techniques for exercising, especially multi-stage exercises, as this is what the training program should be based on. A good solution is to seek the advice of a personal trainer, who will also help in setting up a training plan that takes into account, among other things, the appropriate volume.
