Now that 2020 is here, lots of folks have made it their goal to hit the gym more. Unfortunately, getting there is only half the battle and the other half is actually making the time there count. And for that to happen, you’ll want to avoid the most common mistakes people make at the gym. According to a survey of 149 managers and trainers at PureGym, this is what they see people get wrong at their gyms every day.
- 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.