Top 6 Beginner's Workout Mistakes | What happens if you workout wrong?

 

Hello everyone! How’s going? Today we are gonna talk about "What happens if you workout wrong? Top 6 Beginner's Workout Mistakes” which are Small mistakes you make while working out as a beginner that you should be avoided. 

If you want to achieve your goals. Also, these mistakes are not made up by me. These are some common mistakes that i have seen people making in gyms. 

And my advice to you is not to make these mistakes during your workout. Let's begin without wasting your precious time.

First Mistake: (Dumbells workout)

Let's start with the first mistake that beginners make during their workout which is “they don't perform the exercises with the full range of motion”. 

The range of motion is completely ignored. This prevents the muscles from developing properly and shouldn't be done. Let me explain this exercise. The first exercise is for shoulders called the dumbbell press.

So that you can understand what I'm trying to explain. In most gyms, When beginners hold dumbles for their shoulder exercise usually they just push their hands up a Lil bit (see the picture) which is completely wrong because this is just half range of motion. 

Whereas, I want you all to do a full range of motion. The full range of motion means “you need to push your hands up while holding dumbells as much as you can”, not just a Lil bit because this will not help you at all.

Let me now tell you about another exercise with dumbbells. which is called 'Dumbbell curl' In this exercise, most beginners and youngsters select very heavy weights due to which they are unable to perform the full range motion.

 

 How to perform a perfect dumbbell curl exercise?

To perform the dumbbell curl exercise, follow these steps:

• Stand up straight with a dumbbell in each hand and your feet shoulder-width apart.
• Keep your arms by your sides and palms facing forward.
• Keeping your upper arms stationary, bend your elbows and curl the dumbbells as close to your shoulder as you can.
• Hold for a moment and then slowly lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.

It's important to keep your back straight and core engaged throughout the exercise to avoid strain on your lower back. Also, be sure to use a weight that is appropriate for your fitness level to avoid injury. 

This is the full range of motion in which you squeeze the muscle properly and stretch it completely. There are many benefits of doing a full range of motion as well firstly, your muscles will have proper development.

Secondly, your joints will get stronger. Thirdly, your mobility will increase, and fourthly, You will face less prone to injuries. Lastly, I would just like to say that you should not make these mistakes while working out.

Second Mistake:

Now, let us talk about the second mistake that most beginners make while working out. That is, no gripping strength that means for anyone who works out in the gym whether they do it with dumbbells, rods, or hanging chin-ups, the most important thing is how strong your grip is. 

The stronger the grip more will be the number of repetitions you can perform.

Note:

All the trainers who train the students in the gym I would like to request you all not to give the dumbbells to your students yourself and once their set is completed, Do not put their dumbbells back yourself because this is a loss for the person who is performing the exercise. 

That's because performing the exercise when you lift your dumbbell, keeping it anywhere you may want to like putting it on the floor to do the exercise, etc, and then putting it back on the rack yourself, it helps in improving the gripping strength to a great extent. 

You might not notice it instantly but subconsciously these little things help your muscles to grow and develop strength.

I would like to give one more example here about what mistakes we do in 'Bench press'. Now, If you want to perform the bench press you should remove the weight from the bar by yourself and put it on the rack and if you want to increase the weight, you should put it back on the bar again. 

This is a very small activity but this one makes a big difference because while removing weight your grip is strong and while putting it back the grip is still strong. So you must do this activity on your own rather than asking someone else or the trainer to do it for you. 

Avoiding this small mistake will strengthen your grip, no matter what you may hold, and it will be beneficial for you every time you perform your workout.

Third Mistake:

Let us now talk about the third mistake that beginners generally make. That is, avoiding big lifts. Big lifts mean deadlifts, bench presses, and squats. 

I know that beginners initially don't have a lot of strength and they generally find a comfort zone in working on their biceps and triceps too much and they avoid that important exercises. For legs, they might do leg extensions, etc.

But let me tell you that three exercises which are Deadlift, bench press, and squat should never be missing from your workout. Perform these exercises at least once a week. Because these will help you in overall strength development. And it will be a good foundation for your strength training.

Multiple joints and muscles are involved in these exercises which improves your overall strength and lung capacity. So if you include these exercises in your schedule. It becomes a bit easier to perform the rest of the exercises. 

My request to all of you is “When you perform squats, deadlifts, and bench presses, keep the posture correct”. And choose your weight wisely to prevent unnecessary injury. But never avoid these exercises.

 Fourth Mistake:

The fourth mistake is a bit funny. I have seen many people buying bananas from the side of the road when they are going to the gym and eating while entering the gym.

I'm sorry, but bananas won't make you more energetic. Because your workout would be over by the time it is digested. This is for all my beginner friends, Whenever you are coming to the gym for a workout, you need to pre-plan. 

It means that what you eat whether it is banana or anything else a pre-workout meal should be eaten at least one hour before the workout. So that it gets properly digested. 

Once it is digested, it will give you energy at the right time while you perform your exercise. It will help to increase the intensity of your workout and you can do your best while working out. So please, if you want to eat bananas, eat them one hour before the workout.

FiFth Mistake:

The fifth error that beginners frequently commit is choosing a weight that they are unable to hold. Yes! You frequently lift weights so heavy that your mental connection to the muscle is broken.

 In order to avoid injuries and to get the most out of your workout, choose a weight that you can control easily rather than one you can’t. It’ll be beneficial for you.

For instance, when you are doing barbell curls, and you swing your body with a very heavy weight. It will cause unnecessary strain on your joints. Lift weights only on which you can have a command. 

Movement should be slow and controlled Squeeze, contract your muscle and release the weight slowly. Even if the weight is not very heavy, as long as it is contracting and expanding the muscle properly, your muscle is receiving proper training.

 

So strictly do not 'ego-lift'.If your friend is lifting 10-20kgs. You don't need to lift the same weight as well. Always make sure that the selection of your weight should not affect your posture and all exercises should be performed in the correct posture only Keep your posture right. 

Also, do not perform a very low number of repetitions. At least 8-10 repetitions are necessary and the weight should be selected in accordance. Perform the exercises in a better way.

Sixth Mistake:

The sixth mistake is the lack of focus or you can call it 'lazy training'. I have seen many people in many gyms, who have different goals. Some want to lose weight.

Some want to gain weight. Some want to increase their strength. Some want to enhance their endurance. But to achieve all of these goals, the most important thing is the focus. After all, when you training for a purpose, How can you be lazy? 

For example, after finishing their set, many girls and boys, check their texts, check out their Instagram posts, stories, etc. All I'm trying to say is during your workout, whether it is 50 minutes or 10 minutes long nobody works out longer than that.

In that duration, your focus should be on the exercise. Every repetition you perform has a purpose. You should stay focused while your workouts. only then you will get the desired results for which you are investing your time. So avoid these mistakes. So that you can achieve your goals quickly and effectively.

Conclusion

This is all for today I have shared some small mistakes made by beginners which should not be done. If you like this share it with your friends and family and keep visiting us for daily fitness topics. Thank you so much.