It’s a new year and we all want to stick to our goals, as cliche as that may sound, but if going to the gym is atop your list then you may want to listen to the experts. According to Cosmo, here are the most common mistakes people make at the gym:
- Mistake 1: Only doing partial reps – This means you’re doing the specific exercise with a limited range of motion, like a half squat rather than a full, deep squat. Some people do these because they feel like they’re working harder by getting through a set faster, but the experts at PureGym explain to build muscle or improve strength, you need to “embrace the full range of motion” to get the best benefits.
- Mistake 2: Trying to lift weights that are visibly too heavy – It’s called “ego-lifting” and trainers warn there’s a fine line between challenging yourself and overdoing it. Lifting weights that are too heavy for you can leave you injured and it’s not a sustainable way to build strength and muscle.
- Mistake 3: Strength training without the proper form – If you’re new to the gym or unsure, ask a personal trainer for advice when using weights and machines. Spend time perfecting your technique and learn how to do it properly before upping the weights.
- Mistake 4: Taking breaks that are too long between sets – Trainers say you need to rest between sets to avoid injury, but taking too long can mess with your progress if your heart rate drops too much.
- Mistake 5: Not having a correct workout plan – This helps you use your gym time more effectively, but once you have a plan, you can be flexible and include back-up options for when you get bored or equipment is busy. Trainers suggest using the same plan for six to eight weeks, then mixing it up again.