7 Stupid Workout Mistakes to Avoid

It’s a common occurrence; men behaving like jack-asses in the gym. Although well intentioned, we do it time and time again. Avoiding the stuff we should be doing and replacing it with the stuff we are already familiar with and good at. Bench press instead of push ups, lat pull down instead of pull ups, and majority of the work out doing what we can only see in the mirror (Chest, bi’s, and..more chest and bi’s).

Although well intentioned, these blunders can add up over time to hundreds of wasted hours. If you are guilty of one or more of the mistakes below work on this next time you go to the gym. And remember....leave the ego at the door!

Mistake 1.

=> Lacking plan and purpose

Why are you working out? What is your objective for the workout today? These are all questions you need to have answers for ahead of time. Otherwise you will be walking around the gym aimlessly from machine to machine with your head up your ass.

The Fix: Find a workout program that works for you or create a personalized plan with the help of a trainer. Don’t worry about finding the best program out there. The best one is the one that’s sustainable, fun, safe, and effective at reaching your goals. Make sure your workout plan has you following this format: • Rethink your warm up. more on that under No. 5).

• Perform power exercises (like weight lifting) or explosive moves (like plyometrics) first. They usually take the most focus and coordination, so do them when you’re fresh.

• Follow up with compound exercises, multi-joint movements that include squats, deadlifts, rows, bench presses, and pull-ups. Use a machine if you need to, but work up to performing these with free weights—they work more muscles and give you more bang for your buck.

• Add in isolation exercises, such as bicep curls, tricep extensions, back raises, and hip thrusts. Each exercise focuses on moving a joint in one direction.

• Finish with core-specific exercises, which trainers often call “a finisher.” Opt for a high-rep or a multi-exercise circuit designed to raise your heart rate and, as the nickname suggests, finish you. A common finishers is a bodyweight circuit of pull-ups, push-ups, and squats.

Mistake 2.

=> Neglecting bodyweight work

Can’t do as many push ups as you can reps benching your bodyweight? Do not of the former. The strongest athletes tend to be gymnasts and wrestlers who can lift their bodyweight. Every humans goal should be to ‘Master Their Ow. Bodyweight’.

Mistake 3.

=> Taking every set to failure

If you took every set to failure you will just limit your gains, fatigue much quicker, burnout mentally and physically, and probably get injured shortly thereafter. In general, never take more than one or two sets to failure.

Mistake 4.

=> Ignoring mobility and conditioning

More than 50% of your exercise should be mobility and conditioning. Strength is your foundation, Mobility and conditioning is what we use everyday in life and is what keeps us healthy for the remainder of our lives.

Mistake 5.

=> Skipping the warm up

You don’t really warm-up.

You need to Rethink your warm up because this just as important as the rest of your workout. It prevents injury and prepares your body for the training session. A proper warm-up should get your heart rate up, improve mobility, and charge the nervous system for the work to come.

Although it may save time, dodging the pre-workout warm-up is a surefire way to get injured when your workouts get tough. Have a dedicated warm up that involves bodyweight exercises like lunges, squats, push-ups, and jumping jacks to elevate your heart rate before you attack the weights head on. No matter how short of a time you have, always include this quick warm-up in your workout. Make the first set of each exercise a lighter set that is higher in reps to further increase blood flow to the area and practice the movement before going heavy. If you simply don’t have a ton of time to get in your lifting session, shorten rest periods and cut out a set of each exercise rather than ditching the warm-up.

Mistake 6.

=> You expect changes to happen overnight.

We live in a world full of instant gratification, where summoning pretty much anything to your door—food, booze, dates—takes a few taps of your smartphone. But progress at the gym, whether your goal is losing weight or training for a 5K, isn’t instantaneous.

The Fix: Set small, incremental goals. Instead of going from sitting on the couch to running a 5K, make it your goal to run for 10 minutes without stopping the first week, then add another 10 minutes the next week, and soon enough you’ll hit your overall goal. Chart your workouts, so when you look back, you’ll be able to see how much you’ve accomplished.

Mistake 7.

=> Viewing exercise as a chore

This should be the best hour of your day.

Exercise needs to be fun otherwise you won’t stick to it

BONUS: Only doing what you know your already good at and not working weaknesses.

Going through the same repetitive routine every single time is a quick way to get bored and stall any and all results. Your workout routine should change every few weeks either by alternating the exercises or the acute variables like sets, reps, and rest times. For optimal benefits you should stay with a workout routine for about three to four weeks before changing it up. Use a workout log to track trends in your training and see what works best for your body.

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