Following on from a previous post on Suggested Workouts for Beginners, it can be bewildering for those just stating at the gym.
Similarly, it can be a lifestyle shock at first for those returning to the gym after a lengthy absence. In conjunction, with the initial post, here are some common pitfalls to be avoided by those either new or returning to the gym. The key thing, though, is to take things gently, to be steady and not to suddenly on Day 1 or Day 2 pile on the weights or reps.
As mentioned in the previous post, a very important point is to decide upon the right workout for you. What works for some people may not work for you. Some exercise may brilliant if your goal is fitness, but not of your goal is core strength. With that in mind, quoting directly from the previous post
“It is always advisable to seek expert advice from a member of gym staff or a personal trainer Don’t be afraid to stop passing gym staff to ask such questions; in many cases, they will be happy to help, and happy to guide and advise you.”
1. Not Concentrating
First and foremost, leave your phone in your locker or even in the car. On the gym floor, it is a distraction, nothing more, at a time and place where you should be 100% focused on your workout.
2. Going Too Heavy
Don’t use too much weight, too soon. It is only too easy to get caught up in the excitement, good feelings and high motivation of being back at the gym, and easy to feel you can handle more weight. The truth is – at first you can’t. Your muscles need time to adjust and develop so that the y can accommodate such increased physical exertion. By piling on the weights too soon, you merely risk being injured – just when you have started back.
3. Going Too Light
Having – not using enough weight is not effective either. If you can handle 20+ reps easily, then it is time to take things up a notch. Play it safe, especially at first, but make sure you are being challenged physically.
4. Rushing Your Workout
Don’t rush your workout – take your time. Moving through your regular routine quickly accomplishes little or nothing. You can create more muscle tension by lifting and moving slowly, with controlled form
5. Not Resting Between Sets
Take things controlled and steady – but not too easy. Don’t rest for too long between sets either (especially if you’re on a particular machine that someone else is waiting for). It may be your first day or days back, and your body ill tire quickly due to the unnatural exertion. However, you need to keep that momentum going for an effective workout; try to aim for around 30-90 seconds between each set and 1-2 minutes between each exercise.
For those new to the gym – welcome, and let the journey commence! Stick at it; and you will get the body and levels of fitness that you want. However, such effort does require a steady and consistent approach, and a certain level of determination..
For those returning to the gym – welcome back! Now don’t go leaving it so long next time.