Many women go to the gym seeking to lose excess weight, maintain their fitness, or sculpt their bodies. However, this excessive enthusiasm for entering the gym and exercising for the first time can be harmful, especially since many beginners are not used to physical activity and lack experience. This can lead to behaviors and mistakes in the gym that risk their safety or affect their progress. Therefore, we dedicate this article to beginners to remind them of some "catastrophic" mistakes that should be avoided before joining the gym, which may disrupt their primary goal of gym attendance. Let’s explore the top 10 mistakes beginners make in the gym, their risks, and how to avoid them:
1. **Not Following a Plan or Program**
The biggest mistake you can make is going to the gym for the first time without a plan or program to follow. Consequently, you won’t know what to do or which exercises to perform, leading to a lack of variety in your workouts and inability to achieve your goals, whether it's weight loss, body toning, or muscle building. Set your goals, starting with reasonable and realistic ones, even if they are small. Over time, you’ll notice the difference.
2. **Leaning on Training Equipment**
Leaning on gym machines like the treadmill and elliptical while relying on them for your weight transfers stress to your shoulders and neck, which may lead to injuries. Experts recommend lightly grasping the handles with your fingertips to avoid losing your balance. Note that almost all fitness machines have back supports; you should press your back against these supports and keep your back straight during effort and rest. If your back isn’t straight during exercise, it will create significant strain on your vertebrae, potentially leading to pain and injuries.
3. **Improper Breathing Technique**
Avoid overexerting yourself during workouts. Most women hurry their breathing during training, increasing pressure and stress on their bodies and minds. Proper breathing during exercise is crucial for maintaining strength and stability during intense workouts and enhancing relaxation. For instance, while doing resistance exercises, exhale during the most challenging part of the exercise and inhale during the easier part. In cardiovascular exercises, like cycling, it’s important to remember that breathing and workout rhythm should not be synchronized.
4. **Overdoing High-Intensity Workouts**
Overexertion is not the foundation of proper exercise, especially for beginners. Excessive workouts can break down muscles because the body is asked to perform tasks beyond its capabilities, preventing it from recovering and rebuilding. Consult a gym trainer to determine the duration and type of each exercise needed according to your body.
5. **Neglecting Other Muscle Groups**
A common mistake many make when starting gym workouts is focusing on the muscles related to appearance while neglecting other equally important muscles that strengthen the body.
6. **Focusing Solely on Cardio**
Spending most of your gym time only on cardiovascular workouts means that other muscle groups won’t benefit at all. Therefore, aim to balance cardiovascular exercises with strength training for maximum benefit.
7. **Ignoring Nutrition Before Workouts**
Proper nutrition before workouts plays a vital role in enhancing performance and maximizing the efforts exerted, while also preventing feelings of hunger or fatigue. You should consume a meal that includes moderate amounts of protein to alleviate muscle pain, low fat and fiber for better digestion, and carbohydrates for energy, along with drinking water before and during workouts to hydrate the body and improve performance.
8. **Walking with Weights**
Carrying weights during workouts is a common mistake made by many beginners, leading to significant strain on the knees, back, and various joints. Avoid this and leave weights for your strength training sessions.
9. **Increasing Resistance Weight**
Be careful not to increase the resistance weight on machines at the expense of a complete range of motion, which is a beginner’s mistake in the gym. In this case, you simply won’t be engaging all the motor units of the muscle, resulting in a loss of exercise effectiveness. Ensure you use weights that allow you to perform the full range of motion, and seek help from a gym trainer to explain the correct movement and how to execute it.
10. **Exercising Without Warming Up**
Avoid doing any exercises before warming up, as this increases the risk of muscle tears, especially for beginners. Don’t overlook this essential step before using gym machines or performing workouts. Engage in warm-up exercises for 10 to 15 minutes or more at the start of your training, and only then proceed to exercises to help increase blood flow to your muscles and enhance muscle flexibility and strength, preparing your body for the anticipated physical activity.
Source: Haya Magazine
