My Exercise Journey: 6 Things I Wish I Avoided from Day One
My Exercise Journey: 6 Things I Wish I Avoided from Day One
Starting a gym routine is an excellent way to improve your overall health and fitness. However, it's essential to approach this new endeavour with a clear understanding of what you're getting into. Without proper knowledge and planning, you can make some common mistakes that can hinder your progress and even lead to injury. In this blog post, we'll discuss some of the most common mistakes people make when they first start a gym routine and how to avoid them. Many of these I did myself, and as someone who has been training regularly for almost 9 years, I speak from experience.
1 - Skipping Warm-ups and Mobility Work
Mobility work, also known as mobility exercises or mobility drills, refers to a series of movements designed to improve your joint range of motion, flexibility, and overall movement quality. These exercises are often performed before exercising to prepare your body for the physical demands of the workout.
Here are a few reasons why you need to do mobility work before exercising:
Injury Prevention: Mobility exercises help improve your joint range of motion, which reduces the risk of injury. When your joints are more mobile, they are less likely to experience strains or tears during exercise.
Improved Performance: When your joints can move through a full range of motion, you are better able to perform exercises correctly and efficiently. This leads to better exercise performance and helps you achieve your fitness goals more quickly.
Better Muscle Activation: Mobility exercises help activate your muscles before your workout, which leads to better muscle recruitment during exercise. This means that you are using the correct muscles for each exercise, which leads to better results.
Enhanced Flexibility: Mobility exercises also help improve your flexibility, which makes it easier to perform exercises that require a high degree of flexibility. This can help you perform exercises like squats or lunges with better form and a greater range of motion.
Improved Posture: Many mobility exercises focus on improving posture, which is essential for good form during exercise. Better posture leads to better alignment, which helps reduce the risk of injury and improve performance.
2 - Doing Too Much Too Soon
Starting a gym routine can be exciting, and you might be tempted to push yourself too hard too soon. However, doing too much too soon can lead to muscle soreness, injury, and burnout. Start with low-intensity exercises that are appropriate for your training age (how long you’ve been training for) and gradually increase the intensity and duration of your workouts as your body adapts. Do you need help with knowing what’s appropriate for you? Apply for coaching here for a customised training program and mindset support to help you reach your goals.
3 - Ignoring Proper Form and Mind-Muscle Connection
Proper form is essential when working out to ensure that you're targeting the right muscle groups and preventing injury. Without proper form, you're not getting the full benefits of the exercise, and you're putting yourself at risk of injury. Take the time to learn the correct form for each exercise and focus on maintaining proper form throughout your workout.
When I first started training I was taught how to move the weight from A to B, but as someone with hyper-mobility I was not taught the correct way to identify and improve mind-muscle connection, which led to my stronger muscles jumping in to take over from my weaker ones.
This connection is essential for maximising muscle growth, strength, and performance. Here are some tips on how to improve mind-muscle connection:
Focus on the Muscle: The first step to improving mind-muscle connection is to focus your attention on the muscle you're trying to target. When performing an exercise, concentrate on the contraction of the muscle you're working, and try to feel the tension in the muscle.
Use Slow and Controlled Movements: Slow and controlled movements allow you to focus on the muscle you're working and can help improve mind-muscle connection. This is because you can feel the muscle working more effectively when you move slowly.
Use Lighter Weights: Using lighter weights can help you focus on the contraction of the muscle and improve mind-muscle connection. This is because you can perform the movement with more control and feel the muscle working more effectively.
Visualisation: Visualising the muscle you're trying to target can also help improve mind-muscle connection. Before performing an exercise, visualise the muscle contracting and working, and try to feel the tension in the muscle.
Perform Isolation Exercises: Isolation exercises, which target a specific muscle group, can help improve mind-muscle connection by allowing you to focus on that specific muscle. Examples of isolation exercises include bicep curls, tricep extensions, and leg extensions.
Use Your Breath: Using your breath to help activate the muscle can also improve mind-muscle connection. Before performing an exercise, take a deep breath and focus on the muscle you're trying to target. As you exhale, contract the muscle.
4 - Neglecting Rest Days
Rest days are just as important as workout days, and I see a lot of beginners wanting to skip them for fear of “losing the habit” of exercising. Rest allows your muscles to recover and repair, which is essential for muscle growth and preventing injury. Neglecting rest days can lead to burnout, fatigue, and injury. Aim for at least one or two rest days per week.
5 - Not Fuelling Your Body Properly
Proper nutrition is essential when starting a gym routine. Without proper fuel, you're not giving your body the nutrients it needs to build muscle and recover from your workouts. Make sure to eat a balanced diet that includes lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
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6 - Comparing Yourself to Others
It's natural to compare yourself to others, especially when it comes to your fitness journey. However, constantly comparing yourself to others can be demotivating and can hinder your progress. Instead try to…
Set Personal Goals: Instead of comparing yourself to others, set personal goals that are specific to you. This will help you focus on your own progress and achievements rather than comparing yourself to others.
Focus on Your Journey: Remember that everyone has a unique fitness journey, and comparing yourself to others isn't helpful. Instead, focus on your own journey and progress, and celebrate your achievements no matter how small they may be.
Unfollow or Limit Social Media: Social media can be a great source of inspiration, but it can also be a breeding ground for comparison. If you find yourself constantly comparing your journey to others on social media, consider unfollowing or limiting your time on those accounts.
Practice Gratitude: Practice gratitude by focusing on what you're grateful for in your fitness journey. This can help shift your focus away from comparison and towards appreciation for your own progress and achievements.
Be Kind to Yourself: Remember to be kind to yourself and acknowledge that progress takes time. Don't be too hard on yourself if you don't see immediate results, and instead, focus on the small steps you're taking towards your goals.
Starting a gym routine can be an exciting and rewarding experience, but it's essential to approach it with the right mindset and knowledge. Avoiding these common mistakes will help you achieve your fitness goals safely and effectively. Remember to start slow, prioritise proper form and nutrition, and listen to your body's needs for rest and recovery.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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