Despite your best intentions, there are probably simple mistakes you are making at the gym. Here is a quick list of some of the most often cited mistakes, as well as suggestions for improvements. Remember, check with your doctor before beginning a new exercise routine, and if it hurts, something is wrong.
Improper Squats and Lunges- If you are experiencing knee pain during squats or lunges, you are doing them incorrectly. Your heels should remain on the ground to help support your weight. Too often people end up with all their weight on their toes, which can lead to injuries. Click here for a video on proper lunge and squat technique.
The Same Old, Same Old- Sticking to the same routine can seem comfortable, but really what you are doing is risking both boredom and plateauing, where you will see minimal benefit, if any. Try new exercises, which can engage different parts of your body while allowing others much needed rest.
Overusing the Machines- Improper use of machines can lead to muscle and ligament damage. Instead, use your own body as a machine. Strengthening exercises such as pushups or lunges which use the weight of your own body are a better bet for safety.
Lifting the Wrong Amount- If you lift too much, you risk damage due to improper form. On the other hand, if you lift too little, you will probably not see results. Ideally, you should be able to do 12-15 reps before you feel fatigued. The last couple of reps should be a bit harder.
Don’t Rush It- Focus on what you are doing, take your time, and concentrate on maximum benefit during your time at the gym. Hurrying through a routine can lead to sloppiness which can, in turn, lead to injuries. Remember: “Slow is smooth, smooth is fast,” when it comes to seeing results.
Improper Form- Do not round your back or shrug your shoulders. A simple trick is to imagine you are standing against a wall. The back of your head, the space between your shoulder blades, and your tail bone would all be against the wall if your posture is correct. You can also begin by rolling your shoulders back and pretending you are pulling your belly button toward your spine. Click here for exercises designed specifically to help you with your posture.
