Are you new to the gym? Find out what to avoid

A well-known saying goes, Knowledge is power. In our case, this means that the more we know about working out at the gym, the better our chances are of achieving our personal goals. The reverse is also true. Research shows that One of the main reasons why trainees fail to achieve their program goals is that they don't know exactly what they're supposed to do at the gym.

What to Avoid If You're New to the Gym

There are many ways to achieve personal goals, but there are just as many (or perhaps even more) pitfalls that can derail progress, such as poor technique, injuries, or a lack of motivation. As for people who are just starting out at the gym, the truth is that with the right approach, they can see the greatest gains in the first 6 to 12 months after starting their workouts, so it’s worth making the most of this early period.

So let's take a look at what a beginner at the gym should avoid in order to make as much progress as possible.

Doing too much, too quickly

A beginner's main goal is to build muscle, but because of the typical enthusiasm during that period, this can very easily lead to failure. If a beginner spends more than 70–80 minutes working out at the gym every day, the workout can quickly become counterproductive, leaving the exerciser exhausted and frustrated. When a workout lasts more than about 50 minutes, the body begins to produce larger amounts of the catabolic hormone cortisol.

It is normal for this hormone to be present in certain amounts, but training excessively and too frequently will damage muscle tissue, undoing all the good work that has been done. As the exerciser gains more experience, their ability to handle more intense and longer workouts will certainly increase, but until then, it’s important to stay within our limits. The theory is that we shouldn't exceed 60 minutes in a single workout and shouldn't exceed 30 minutes of exercise for a specific muscle group.

No one can maintain the intensity of a hard workout when fatigue levels are high, and there’s no point in trying. Science has now proven that we break down muscle tissue during exercise, which then grows back during rest.

A beginner following someone else's training program (especially that of advanced trainees)

This is one of the most common mistakes made by beginners, as most of them think that the key to success is to copy the training programs of professionals. This is incorrect, as professionals do not come up with their programs by chance, but Through years of trial and error, they discovered which movements and exercises work best for them.

Professionals’ routines reflect a preference for certain types of equipment over others (dumbbells versus barbells, for example), or an effort to target weak or underdeveloped muscles. The professionals' program also takes into account the time they have available, their rehabilitation capabilities, and their nutritional support, all of which vary depending on the circumstances.

Furthermore, the high volume of exercises, sets, and repetitions in their workouts reflects their advanced level, so a beginner should not try to copy their program, as they are at a different level. What each trainee needs in their training is something that should be tailored to their individual needs.

A beginner doing too many isolation exercises (single-joint exercises)

A beginner's workout program should focus on laying the groundwork for both increasing muscle mass and building muscle strength through multi-joint exercises. These compound exercises help build muscle throughout the body because they require many muscle groups to work in coordination.

In addition, beginners can lift heavier weights when performing these types of compound exercises. In response, The body experiences a greater natural hormonal response (testosterone and growth hormone) when performing multi-joint exercises compared to when performing isolation exercises. Another benefit is that Compound exercises help improve muscle symmetry.

Failing to warm up

Warming up before exercise prepares our muscles, heart, and lungs for physical activity, reduces the risk of injury, and helps prepare our minds for the workout ahead. When we warm up properly, the temperature of our muscles and body rises, which increases blood flow. This, in turn, improves blood circulation and muscle flexibility, and can also increase range of motion. All of these factors can enhance speed, strength, and endurance.

So it would be a good idea to do a comprehensive warm-up—not just on the treadmill or stationary bike—but to also include dynamic stretches, activation exercises, and Before each exercise, do 1–2 sets with lighter weights than the ones you're going to lift so that we can prepare our bodies for the specific movement we are about to perform.

Not paying attention to our diet

We need to give our bodies the energy they need to do the work we want them to do—even if we're trying to lose weight. Failing to eat a healthy diet can reduce muscle mass, decrease bone density, and cause fatigue. This puts us at risk of injury and illness, increases recovery time, causes hormonal problems, and For women, it can cause menstrual problems.

It would be a good idea to consult a nutritionist to better understand what we need to eat and what we need to avoid in order to achieve the best possible results.

Not staying hydrated during a workout

As sweat evaporates from our skin, it carries heat away from the body, but we also lose fluids from our bodies. So, we need to drink fluids during exercise to replace what we've lost through sweat. In this way, We will reduce the risk of heat stress, maintain the body's normal functioning, and keep our performance at the highest possible level.

So these are some of the common mistakes a beginner should avoid at the gym. Most importantly, however, every exerciser needs to find a form of exercise they enjoy so they can stay consistent and stick with it long enough to see the results they want over time—and maintain them.

By Vangelis Konstantopoulos, physical education teacher.