You have had one intake with an instructor, received a few tips about training from your cousin, looked up some exercises on YouTube, and that's how your training routine came about. Recognizable? Unfortunately, this often leads to workouts where you don't get stronger or even risk injuries. In this article, we share five common mistakes in the gym so you can avoid them.
Five common mistakes in the gym
In this article about five common training mistakes in the gym: 1. Training without a goal
Five common training mistakes in the gym explained
“What shall we train today?” we often hear. For example, legs are skipped because it's not that fun. In this case, there is no training schedule, and things are just done randomly, a common mistake in the gym that prevents you from achieving real results. If there is a schedule, the split routine is popular, where you train legs and chest one day and shoulders and back the next. There is nothing wrong with this schedule in principle, but often the same weight is used for weeks, which means you don't progress. It is important to create a well-considered training schedule that aligns with your goal. Some want to build muscle mass, others want to lose weight, and yet another just wants to move comfortably. Think carefully about the exercises you select, don't focus too much on one muscle group, and choose exercises that fit your objectives. It’s understandable that you can't determine all of this by yourself, so ask for help from a personal trainer.
2. Not training with a full range of motion
Another common mistake in the gym is not training with a full range of motion, also known as full Range of Motion (ROM). An example of full ROM is touching your chest during bench pressing or going below parallel during squatting. A full range of motion ensures that your muscle tissues are under tension for as long as possible, allowing you to train the muscle optimally. When you don't use your full range of motion, you are not training effectively. By the way, the full ROM is different for everyone and depends on your mobility. Not everyone can squat below parallel, so make sure you always go as deep or as far as your body allows.
3. Training with the wrong body posture
This is also a common mistake in the gym and even risky. It's understandable that you may not know how to perform every exercise correctly. But it’s not wise to perform an exercise with the wrong body posture. This significantly increases the risk of injuries, and no one wants that. If you don't know how to perform an exercise or how much weight you can handle, ask someone who knows what they're doing.
4. Doing circus exercises without reason
Exercises on a bosu ball, swiss ball, advanced machines, and ladders all look very fun but are not recommended unless they contribute to your goal. It is much more effective to focus on compound exercises like the squat, deadlift, bench press, and shoulder press. When you perform a squat, various muscles in the body are under tension, while you train very isolated when you only use a machine. The focus with a machine is on one specific muscle, and the rest of your body is at rest, but during a squat, for example, you also train your core and your back. Therefore, we generally advise focusing on compound exercises. Depending on your goal, you can add a few isolated exercises to your schedule.
5. Staying in the comfort zone
Training safely in the comfort zone is also a common mistake in the gym. You mainly do exercises that you know you can perform well, and you choose a weight that you can handle. But it shouldn't be the case that you've been squatting 60 kg for a year. This makes training a routine, and your body is no longer challenged. This will not help you become fitter. Stepping outside your comfort zone is usually a mental issue. You sometimes have to push yourself to seek out your limits so that you progress. It can help to keep track of your performance in a logbook so you can see your development. Try to challenge yourself by training with more weight each week so you become stronger.
Avoiding common mistakes in the gym
Most mistakes in the gym occur because training is done without a goal and with ineffective exercises. Additionally, exercises are often performed with incorrect body posture and not trained with a full range of motion. This is a shame because it prevents you from getting the most out of a workout. Do you want to avoid these common mistakes? Then ensure you have a balanced training schedule and sufficient mastery of the technique so that you train as effectively as possible. Do you need help with this? We are happy to assist you.
Do you have questions regarding this article? Or do you want to know more about training?
Don't hesitate and contact us at info@daadkrachtoverveen.nl.
Also read: Pull-ups · more articles on our blog · personal training at Daadkracht.
