I’m a gym owner, and here are 6 common mistakes that keep people from reaching their fitness goals

• Going to the gym is a great step to getting in shape, but common mistakes can make workouts less effective.

• A personal trainer said people often skip warm-ups, copy Insta workouts, or use the same weight.

• For best gains, have a plan that challenges your body to reach your specific goals, she said.

According to one gym owner, common workout mistakes can slow your progress and prevent you from making gains.

Jennifer Scherer, Certified Personal Trainer and Owner of Fredericksburg Fitness Center, told Insider that she often sees people make simple mistakes that reduce the effectiveness of their workouts.

“People have no idea what a workout should include. They need guidance and accountability,” Scherer said.

While just getting into the gym is a good first step, you can get the most out of your workouts by avoiding issues like skipping your warm-up, doing random exercises, and using the same weight over time. time, she said.

Mistake 1: Not having a plan

Scherer said the biggest mistake she sees is people doing seemingly random exercises, which can lead to limited results or even injury.

Start by identifying your goals, then assess what types of exercises might help you achieve them, while being realistic about your time and current situation. fitness levelshe says.

Ideally, it is worth investing in good personal trainer to help you learn the basics of good form even if you plan to work out on your own, Scherer added.

Mistake 2: Using the same weight and reps every workout

A common side effect of not planning your workouts is doing the exercises, weights, and reps every session, which will quickly cease to be effective, according to Scherer.

In order to build strength and muscle, you must continually challenge your body over time, a principle known as progressive overload.

“When you feel like a workout is starting to get easy, it’s time to increase the weight,” she said.

Mistake 3: Skipping a warm-up and a cool-down

To save time, you might be tempted to start your workout as soon as you hit the gym and bail out when you’re done, but that can make your session more injury-prone and less productive, Scherer said.

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“I see people jumping into weights without warming up. You’ll get more muscle activation if you start by raising your body temperature and working through all planes of motion first,” she said.

Likewise, you miss out on some benefits if you leave the gym before cooling off. Taking time for slow, restorative movements post-workout can improve your energy and reduce pain to get you back there faster, according to Scherer.

“You need to reduce the heart rate, allowing the muscles to return to a resting state,” she said.

Mistake 4: worrying about your appearance

“Gym bullying” is a real thing, and Scherer said people often miss effective workouts or exercises because of what other people might think.

Moves like a squat ply or deadlift may seem odd to a beginner, but the benefits are worth the initial jitters.

Elite athletes say the trick to winning gym anxiety is realizing that no one is watching you, because they’re probably too busy trying to train themselves.

Mistake 5: copying what you see online

Following an influencer’s eye-catching routine is more likely to lead to injury than progress, according to Scherer.

Flashy moves like box jumps or Olympic weightlifting require technique and practice to perform safely and effectively, so stick to simpler exercises with good form unless you don’t have a coach, she said.

Influencers also often highlight fad diets and sleazy supplements, distracting you from basic healthy habits like Good nutrition and sleep which are essential for fitness gains.

“What works in the long run is something you enjoy doing that’s safe and challenging enough,” Scherer said. “Everyone’s body and goals are different. You have to find what works for you.”

Read the original article at Initiated