What you’re doing wrong. Top 5 beginner’s mistakes in the gym

What you’re doing wrong. The top 5 mistakes beginners make in the gym

Fitness trainer tells what mistakes in the gym distances from strong muscles.

Many people go to the gym, but do not see the result. It’s all about the mistakes inexperienced athletes make. We asked Alexey Zakharov, the coach of the premium club World Class Red Side, what mistakes prevent beginners from progressing in the gym.

Lack of rest

Often beginners come to the gym with the attitude “the more, the better”, but this is not true. If you don’t let your muscles recover, you won’t get results. You are much more likely to overload your muscles with this approach. This is how you can get injured and be out of the process for a long time.

You don’t need to train every day or train for 3 hours and do 10 approaches. Training should be intense and take 40-60 minutes.

A lot of rest is also harmful, protein synthesis in muscles occurs within 72 hours, so it is better to train 3-4 times a week, loading all muscle groups.

Don’t forget about sleep! If you are sleep deprived, your body slows down the production of hormones and does not have time to recover. This negatively affects the result.

Unhealthy diet

Proper nutrition is no less important than the training itself. Many people neglect this point, but without proper nutrition, workouts will not be effective enough. On the one hand, you should get enough calories and nutrients from food, but on the other hand – with excess calories and improper nutrition will not achieve the ideal figure even the most diligent workouts.

Isolated exercises

Many people start by working on a specific muscle group and train, for example, only the biceps every day. There are several mistakes in this approach. First, so desired muscles will not have time to recover and grow. Secondly, isolated exercises give less effect both in fat burning and for gaining muscle mass. It is better to start with simple multi-joint exercises, so you will spend more energy and work several muscle groups at once.

Stagnation

It is very important to progress from workout to workout. Each time you should smoothly increase in each element, you should be challenging yourself to make your muscles grow. There is even such a term “progressive overload”. It is especially important for beginners, as they work with small weights and the body reacts positively to the load.

Injury-prone exercises

If you perform multi-joint exercises with free weights incorrectly, you can be seriously injured. Therefore, when you move on to deadlifts or squats with a barbell, it is better to consult with someone experienced and ask for backup or take a trainer to put the technique.