5 most common mistakes of beginners in the gym

Are you just starting out in sports? Check to see if you are making these mistakes.

Same exercises.
If there is no change in the training plan, regression is inevitable. Muscles quickly adapt to loads - it takes only 8 weeks for the body to lose responsiveness to training. You can work up to 7 sweats, but your body will not change. Therefore, small changes in the training plan are vital. You do not need any huge changes: just complicate the exercise, add a few repetitions, combine the exercises into supersets or start doing more approaches.

Wrong technique
Proper exercise technique is the key to success. This is critically important because disruption of technique can lead to serious injuries. To understand this on your own is quite difficult, there are many nuances. For example, during one exercise, the legs or back should be straight, in the second - bent, while the knee should not protrude in front of the foot when bending, and the elbows should be bent, etc. If you don’t know for sure if you’re doing the exercise correctly, be sure to consult a trainer!

Lack of balanced nutrition
Beginners who have come to gain weight and make relief are often malnourished. At the same time, there may be a clear surplus in carbohydrates, but protein is not enough. The optimal dose of protein for muscle growth is 1.5-2.5 g per 1 kg of weight. If the usual diet does not satisfy this need, you need to use animal or vegetable protein.

An even bigger mistake is made by beginners who came to lose weight. As a rule, they cut calories to a minimum, come to training hungry. But in order for fat to burn during exercise, the body needs a sufficient amount of energy. Pre-training meals are the most important condition in the fight against extra pounds. Remember that if you don’t eat properly, you can only trigger an attack of hunger and trigger a “yo-yo effect”, when all the lost pounds come back with a couple more.

Too heavy a load.
If you exceed your strength, you can be seriously injured. Tendon ruptures, dislocations of the shoulder, general overtraining - all this happens due to attempts to work with too much weight. For effective training, you do not need to perform feats and work at the limit of your strength: you need to increase your weight by 10% every week.

Ignoring pain sensations
Remember to listen to your feelings during exercise. It is important to distinguish between fatigue and pain. That is, if the muscles burn, and sweats hail, but there is no pronounced pain - you can continue. If pain is concentrated in a particular area of the body, stop exercising, even if there is a feeling that you can perform another approach. Pain is not a criterion for effective training, and if it is ignored, the result can be not only overtraining, but also serious injury.