- Improper techniques
You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, you risk being injured. Everyone should work with a coach or personal trainer at one point, even if only for a month or two. Learn proper exercise technique and program-designed strategies. This investment will ensure that you’re lifting in a way to maximize your strength and mass gains, while minimizing your risk of injuries.
- Thinking more is better
To this we say "quality over quantity". More sets, more cardio, more goals, more movements, and more time spent training might sound like you're closer to reaching your fitness goals, but usually it's the opposite. Especially if you're just starting out, your body will respond positively to just about any stimulus, but but if you force it to adapt to too much at once, you'll most certainly hit a wall or injure yourself.
- Not stretching
It is common for athletes to stretch before and after exercise in order to reduce injury and increase performance. At a minimum, everyone should spend at least 5 minutes stretching before and after workouts to help restore proper range of motion around joints. Neglecting these problem areas will almost inevitably lead to pain in the back, shoulders and neck.
- Inadequate hydration
Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV) . The recommendation of six to eight cups of water is the bare minimum to prevent dehydration in an active person. Realistically, most active people will need to drink twice that amount. You should be sipping water throughout your day. If you don’t like water, try adding a lemon slice or a splash of lemon juice to improve the taste.
- Giving up before changes start happening
Unfortunately, many people give up after around 2 or 4 weeks if they don't see any major changes in their body. The thing is that transitioning from a life without activity to one that requires working out at least 5 times a week is a big change that requires time. Give your organism the chance to adapt and start fighting with you.
- Using machines
Free weights give you more of a variety in exercise choices and allow you to integrate core-strengthening with typical lifting movements. Most machines jam people’s joints into awkward positions, making them less safe than free weights. Because free weights necessitate that you use your muscles to control the weight and range of motion, you actually activate more muscles and burn more calories using free weights than machines.
- "Steady state” cardio
Steady state cardiovascular activity refers to walking, running, jumping rope, etc. for a continuous, extended amount of time. It should be reserved for endurance athletes, not for those seeking fat loss. Compared to high intensity interval training, steady-state cardio has been proven to be less effective in improving aerobic capacity and burning fat.
- Wanting to lift more too soon
You need to start safely and leave your ego at home when you're at the gym. No one in there cares about how much you can lift, and especially not if you've just started. don't just focus on the heaviness of the weights, but rather on learning, practicing and performing the lifts with the correct form. These three things come first.
- Trying out the machines and equipment without knowing how
You can ask for guidance if you don't know how to use the machines or the equipment. This way you'll save yourself from potential injuries. There will always be people beside you who can help you exercise better, so don't be reluctant in asking for the much-needed help.
- Focusing on big goals from the start
Your first goal starting out should be CONSISTENCY. Then make it a point to learn anything you can about exercising, working your muscles and nutrition. Goals are important and very efficient in driving you to do the job, but there are steps you should consider first in order to attack your goals with all you've got.
- Not using the proper gear
Knee Sleeves / Wraps, Calf Sleeves, Weightlifting / Gym Gloves, Wrist Wraps, Elbow Sleeves, Waist Trainer and so many other workout gear can go a long way for you. Improve your training sessions, boost your performance and stay away from injuries, just to begin mentioning a few of the benefits you can get when using workout gear!!
If it were easy, everyone would do it. Keep in mind that you need to exercise smart and have a proper nutrition. Don't throw yourself into working out without having a well-thought plan, or you'll never get to meet your goals.