Imagine getting settled into a new workout routine that builds strength through resistance training. Adapting to a rewarding resistance exercise regime can be the bee’s knees for beating stress and staying in shape. However, what gym novices and even regulars can easily forget is that all the physical and mental progression can come to a screeching halt when an injury occurs during a training session. Tim Dewhurst, Sydney fitness expert, says it is essential for anyone who partakes in resistance workouts to be aware of the risks involved and avoid these seven common and detrimental mistakes:
- Skipping the Warm-Up
Muscles can be compared to rubber bands. A cold rubber band feels stiff when stretched and can snap if stretched too far. Give a cold rubber band a few small tugs to generate heat, and it will stretch further without breaking. Going into a workout with cold muscles can easily lead to injury, so a bit of cardio or dynamic stretches before training is the most brilliant move.
- Not Putting Good Form First
Using good form during strength training allows the person working out to target the correct muscles. Those new to resistance training often hurt themselves by cheating their way out of good form to get more reps in or hurry in and out of the gym. Poor form, moving too quickly, lack of movement control, or not perfecting form before adding weights are all opportunities to cut a session short from injury.
Slow and steady progression is the healthiest way to approach resistance workouts. Listening to one’s body and knowing personal limits are effective ways to set boundaries to avoid overtraining or exhausting muscles to the point of failure.
- Copying Others
The gym can be intimidating for newcomers, and insecure actions such as copying others in the zone to blend in are a quick path to pain. A way to avoid injury and the desire to not look out of place is to come to the gym with an exercise plan catered to an individual’s fitness level.
- Skipping Rest Days
Not allowing muscles to rest and recoup is a big mistake when attempting to build strength. Multiple studies have recorded muscles needing around 24 to 48 hours of rest and recovery after exercising, depending on the level of intensity and diet. Muscles can only grow if they get the proper rest, so skipping recovery days is counterproductive.
- Not Switching Things Up
The body loves change when it comes to fitness. Switching up workout moves to incorporate various exercise practices will produce better results, as doing so helps to continuously challenge the muscles in motion. Maintaining a variety of challenges for muscles helps to avoid a plateau.
- Overlooking Stretching
After a solid workout, the temptation to skip a cool-down stretch is real for beginners or those who feel the urge to rush out of the gym and continue their day’s to-do list. Do not cut the body short of what it needs to promote muscle recovery and prevent soreness.
About Tim Dewhurst
Tim Dewhurst is a personal trainer based out of Sydney, Australia. He is passionate about helping his clients reach their goals and maintain healthy lifestyles. Tim works with all fitness levels and has helped numerous individuals reignite their motivation to work out. He specializes in strength and cardio training, marathon training, and stretching to improve strength and mobility. Tim Dewhurst wants to help every client create a realistic and sustainable regimen that meets each individual’s unique needs.