Whether you’re an avid gym goer or just getting started, you might find yourself slipping back into bad habits and overlooking small things that can quietly hold back progress. From warmups to nutrition, and even the way we approach workouts, certain errors can result in injury, slow results and wear away your motivation.
To help you stay on track, check out our list of five changes you can make that can transform your gym results. Train smarter, not harder:
Skipping warm-ups:
Whilst it’s completely understandable to want to jump straight onto the cardio and strength training machines as soon as you enter the gym, the importance of warming up before training cannot be underestimated. Warmups should be essential part of your gym routine, as they elevate your performance and significantly reduce the risk of injury, like tears and strains. They also enhance muscle elasticity and joint mobility which are crucial for achieving optimal performance during your session.
Training without a plan:
Find yourself wandering from machine to machine?
You need a weekly plan. A weekly training plan differs for everyone but can be as easy and effective as full body strength training 2-3 days per week with rest days in between. This should significantly improve your progress by helping you to become more intentional and consistent with your training. If you’re looking for a more personalised plan, please don’t hesitant to reach out to our personal trainers. They can offer detailed, personalised training plans as part of their 1-1 training sessions.
Increasing weights too early:
Otherwise known as ‘ego-lifting’, the practice of lifting heavy weights too soon and neglecting proper form, is a common error, especially amongst beginners. It’s also extremely dangerous, as it can lead to serious injury. You should always perfect your form first and then increase the weight gradually. If you feel you have lost the correct position, lower the weight, reposition yourself and try again. At the Edge, our personal trainers are also available on the gym floor if you need support and or advice.
Neglecting nutrition:
With your time split between meeting deadlines, catching up with friends and juggling everyday responsibilities, it’s easy to let nutrition slip. While a poor diet may not make your everyday life suffer, it will almost certainly make it harder to meet your fitness goals. Without proper fuel, your body will find it difficult to build muscle and or burn fat.
For those wanting some more advice on nutrition, see our Personal Trainer spotlight news article, where Edge personal trainer, James, provides information on nutrition.
Comparing yourself to others:
Whether you’re in the gym and you see someone who has acquired your ideal physique or you find yourself doomscrolling at 3am with perfectly curated transformation posts on your feed, you’re bound to start comparing yourself to others whilst on your fitness journey. Whilst this can offer motivation, if it’s expense of your self-esteem, it’s important to distance yourself from these thoughts and remind yourself that you are simply a work in progress. Building confidence, strength and endurance come with time and you simply need to stay consistent and be patient with yourself.
Enjoy your next gym session!
It’s always better to be safe than sorry. By keeping these tips in mind, you can train smarter and reduce your risk of injury. If you ever need any further information, please contact our Edge Fitness team at [email protected].
