10 Common Gym Mistakes

PTHub Author info:-  Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip Here are some facts about me in regards to academic, professional and personal background. In no particular order, I was, did or currently: The first person in the UK to become a metabolic typing advisor, certified personal trainer and EFT therapist. One of the first five people in the UK to become certified in Functional Diagnostics Nutrition. Come from Wales, a town called Llangollen in North Wales. I have lived in Cardiff, Australia and now London as well. Wrote the top selling book Rugby Fitness Training: A twelve month conditioning programme (Crowood Press). Used metabolic typing to break a 20 year affliction with asthma and allergies. Recorded filming for SWAT TV, POD 3 TV as well as appearing on BBC radio, LBC radio and in numerous newspaper and magazine papers. Currently writing two books. One on losing body fat and the other on the mind set needed for long term results. This web site has one of the longest testimonial list of any trainer in the UK. This is even more impressive when you consider I do not train that many people due to other commitment and projects Visited 33 countries in my various world travels. I speak spanish , Portuguese and Welsh at a basic level. I am improving all three of these currently though still a long way from being fluent. Practice and preach exactly what I say throughout this web site. I do not drink, smoke, very rarely eat junk food and train regularly. Live it, breath it and preach it! Created the fitness Profile measurement system. For the record here is my qualification list: Degree in Chemistry (Cardiff University), Certified Metabolic Typing Advisor, Metabolic Typing Advisor for Detoxification and Hair Analysis. Functional Diagnostic Nutrition certification. Reps level 3, Certified Strength and Conditioning Coach (NSCA), Certified Personal Trainer (NSCA), Personal Training Diploma (Premier) , Emotional Freedom Technique AAEMT course approved, First Aid, Foundation Course in Spiritual Healing. Read more from this author

The Ten Most Common Gym Mistakes Revealed

1) Not making any improvements.

Sounds simple right?, but the majority of gym user have not made any improvements in the last 1,2,3,4 months plus. For example, If you usually do level 8 on the cross trainer, and were also doing that 3 months ago you have broken the first rule of exercise and not changed your training programme! Also, Lifting the same weight as two months ago is another sign you have hit an exercise plateau.

This totally undermines your exercise and goals. You must change your exercise programme regularly. Change it next time you are in the gym, If you do level 8 do level 10, or if you usually do 15 reps a set then increase the weight and do just 10. You must force the body to respond and adapt to change.

2) Not warming up

 Give your muscles time to adjust to your exercise routine by working them gradually and increasing intensity over time.

4) Not stretching enough

Stretch after an aerobic exercise while your muscles are still warm and limber.

5) Not doing all four key areas of exercise.

In general, many women do just cardio and most guys just weights. You will not achieve your goals until you get a perfect balance of aerobic, resistance, core and flexibility training. Once these are all in place it is about how you do each of these methods. Remember that different people require different amounts of each exercise type. For example, some people would be better served spending longer on the weights than the cardio while other people the reverse.

6) Thinking a gym session has to be a certain length of time!

The reality of the issue is that as long as you do all four exercise areas in the right way you do not need to commit massive amounts of time. Too many people think they must hit their 20 minutes on the bike or the session has been a failure. Anything is better than nothing and a short bout even if just 10 minutes is better than getting out of the routine and disappearing for months on end.

7) Going too easy.

There is a certain intensity that you must reach to achieve your goals and training benefits. The key is to hit this intensity, which is unique to each person, while sticking to the principles of programme design. A sign of going too low is reading a book on the cardio machines. If this is you it would be wise to examine your training methods. Weights wise women are more likely to be guilty of lifting lighter than optimal weights as they worry about putting on bulk. A misplaced concern that just cannot happen. If you do 15 reps but could have done 20-30 reps you will be making little progress. Next time your are in the gym do not just stop at your goal number, stop when you cannot do anymore and lose your good lifting technique.

Going too hard

Where women are more likely to go too light the guys are more likely to go too heavy. If you can’t keep perfect technique for the desired reps your weight is too heavy. Cardio wise you do not need to be at deaths door to be attaining the benefits of the training. A common mistake would be to go 19 minutes at a comfortable pace before turning into a maniac for the last minute and nearly killing yourself. On completion that mad final spurt did not help the fitness too much and leave a nasty memory of how painful the gym can be.

If you find yourself jerking weights, go down to a lighter weight, which you can lift and lower with control. Improper use of weights can lead to strain and injury, particularly for the back muscles.

This article was written by
Chris Laing & Ben Wilson
Personal Trainer Hub & One to One Nutrition