5 Mistakes You’re Making at the Gym (and What to Do Instead)

So you recently got yourself a gym membership for the first time and you’re feeling a little lost, eh? First of all, congrats on taking that first step toward improving your health! The following is a list of a few common gym mistakes that every exercise newbie has made and how to fix them so you can focus on getting the most out of your workout!

Not Diversifying Your Workout – Everybody has that one activity they enjoy doing at the gym above all else. For some it’s cycling, whereas others go straight to the weight room and skip the cardio altogether. Whatever it is, it can be easy to get stuck focusing solely on that one thing and not ensuring that you have a well-balanced workout. Strength training and cardio are important for optimal health, so be sure to incorporate a bit of both. (Oh, and don’t forget to stretch afterward!)

Not Sticking With it – In order to see results, you have to actually stick with the same exercises (or at least, exercises that work the same muscle groups) over a long period of time. That means that using random machines with no real rhyme or reason every time you go to the gym won’t get you any meaningful outcomes. It can be helpful to write down which exercises you’re doing and the amount of weight used during each workout so you can track your progress!

Not Having Proper Form – Not having the correct form – especially when weight lifting – can put you at risk for injury. As such, make sure your squat form is correct before you add in a barbell and weights. You can work with a trainer or even simply watch YouTube videos (created by reputable trainers) to ensure that your form looks good. Incorrect stretching and running form can also lead to injury, so make sure you’re mindful about your form during those activities as well.

Not Having Good Gym Etiquette – Gym etiquette may seem like the last thing on your mind when you’re just trying to get through your workout in one piece, but trust us when we say that it will make for a much more enjoyable gym experience for everyone. That means completing your reps as quickly as possible, wiping down your equipment after you use it, and re-racking your weights every time. Just do it.

Not Warming up Properly – Just as having improper form can put you at greater risk for injury, not warming up can do the same. Before you start running on the treadmill, warm up your hamstrings by doing some leg swings, or walk around on your heels to warm up your calves. If you’re going to do some weighted squats with a barbell, don’t just go straight into them; warm up first by doing some simple bodyweight squats to properly prime your muscles.