7 Common Workout Mistakes and How to Avoid Them

Outlaws,

Today, I’ve decided to dedicate this article to some of the seven largest workout mistakes I've encountered in my many hours spent in the gym. Some are significant, while others are minor, but all are essential for success in this exercise endeavor.

#1: Doing Things and Not Applying Common Sense

The gym is a place to put theory to the test, to use scientifically proven methods to adapt, grow, and challenge yourself. Don’t engage in reckless behavior with heavy weights; it's a recipe for disaster and, at best, injury. The weights are heavy, the metal is real, and the human body is fragile. Avoid practicing instability and risking falls with weights or around equipment. Don’t move your body in strange, uncomfortable ways and push through the pain. You can and WILL hurt yourself or others.

#2: Staying Consistent No Matter What

Results take time to build. Proper muscle building isn't immediate or short-term. Weight isn’t meant to be lost rapidly, or you risk gaining it back just as fast. Take your time, do the right thing, and enjoy the process. Your old normal got you into this issue, so we’re trying to build a new, healthier normal. Be patient and stay consistent. Don’t give up. If things don’t work, find another route, change a few things, and try again.

#3: Not Respecting Your Body

This lesson has several different aspects to it. 

Part 1: Don’t use poor form; it increases the risk of injuries and unnecessary strain. Take the time to learn an exercise and do it correctly. 

Part 2: Give your muscles time to warm up and cool down before and after exercise. Warm-ups prepare your joints and get them ready for effective workouts. Cooldowns help you catch your breath and stretch anything sore from the workout. 

Part 3: Know your limits and don’t overexert yourself. We’re in the gym to get stronger and challenge ourselves, but if you’re training five or six days a week and pushing despite not feeling it, you could be overtraining. Know your limits and train within them intelligently to achieve the best progress.

#4: Not Following Through with the Little Things

I've said it before, and I'll say it again. Exercising at the gym is actually the easy part. It's the stress we need to grow, in the stress vs. recovery battle that is adaptation & growth. The hard part is recovering properly, eating the right food toward your goals, staying hydrated, and getting enough sleep. These are all HUGE factors in being successful in the gym. You can't neglect recovery if you want to be your best self.

#5: Doing the Wrong Thing

Using Incorrect Weights, Relying on One Exercise, and Not Tracking Progress: Using weights that are too heavy or too light can hinder your progress. Choose the appropriate weight that challenges you without sacrificing form. Exercising Through Pain: Pushing through pain can lead to injuries. Listen to your body, and if something hurts, stop and consult a professional.

#6: Neglecting Something Because You Don’t Feel Like Doing It

Realize that hard things, uncomfortable things make you BETTER. That means doing things we may not like to achieve our goals. Strength training helps you live longer, have a better quality of life, and stay healthy and strong. Cardiovascular training is vital for an ease of life, proper bodily functions, and to literally breathe. And flexibility is essential to stay moving and injury-free inside and outside the gym. All of these things help you reach your highest physical capacity. If you neglect any of them, you’re only hurting yourself in the end. Understand that and do what you have to do!

#7: Stop Comparing Yourself to Others

While it can be fun or nerve-racking, depending on who you are, comparing yourself to others is counterproductive. You are who you are, and you can't change that. Your journey to self-improvement will undoubtedly be different from other people's. THAT'S okay. Figure out realistic expectations for yourself and stay motivated. Unrealistic beliefs can undermine your motivation and self-esteem when they go unmet. I’m not saying don't push yourself; just be realistic in your planning and goal setting.

That’s it guys, avoid these things and your results will almost be guaranteed!