most common mistakes in the gym and how to correct them

When starting in the gym, beginners often make several common mistakes. Correcting them is essential to increase performance in the gym.

In general, beginners tend to lift more weight than they can and begin to sacrifice technique. However, this is not one of the many mistakes in the gym.

This article describes the most common mistakes in the gym and what to do to correct them.

The seven most common mistakes in the gym

A beginner’s most common mistake in the gym is neglecting technique and not supplementing with proper nutrition. In the gym, the choice of workouts must always be accompanied by an adequate diet. This is the basis for achieving muscle hypertrophyThe most common mistakes in the gym are described below:

  1. Do not adapt repetitions to the goal

One of the main mistakes in the gym is not counting reps. If the goal is to work on muscle volume, the repetitions should be a maximum of 10. If, on the contrary, you want to eliminate body fat, you should look for the number of repetitions in the second series.

  1. I am not supplementing with proper nutrition.

To achieve muscle growth, the body needs energy. The calorie balance should be positive. Otherwise, the body will not be able to build muscle. It is advisable to increase the total calories in the diet by 10-20% and pay special attention to the proportion of macronutrients: carbohydrates, proteins, and fats.

  1. Neglecting technique

It is worth remembering that the main task when starting the gym should be to learn to execute the correct technique of the exercises. Lifting weight with all your strength will only distribute the load to the joints. This is the leading cause of injuries in athletes, and you must take severe neck pain for granted.

  1. Exercise only the upper body

We have all seen a bodybuilder with voluminous shoulders, firm and solid arms, and slim legs. A disproportionate body type should not be the goal in the gym. A balanced, muscular body routine should include upper body exercises and leg strengthening exercises.

  1. Do cold stretching

Contrary to what you might think, stretching should be done at the end of the routine. If you stretch before, especially in the winter, you run the risk of a muscle tear. Stretching can improve long-term athletic performance and flexibility, but doing it at the start of your routine can be dangerous. This is one of the most common mistakes when starting the gym.

  1. Overestimating the effect of sports supplements

As much as you buy an arsenal of sports supplements to work your body well in the gym, forget about achieving muscle growth. As the word implies, supplements should be viewed as a supplement, not a solution. Expecting magical results from supplements is one of the most common mistakes in the gym.

  1. Not including muscle recovery methods and not getting enough sleep.

The methods of muscle recovery are ideal for improving results in the gym. The best known are the Foam Roller, the contrast shower, and the sauna after training. These methods, complemented with more hours of sleep, prevent overtraining and sports injuries in the gym.

How do you correct mistakes in the gym?

Fortunately, all the mistakes in the gym can be corrected without problems.

For errors in the technique, you can film videos, consult a partner with more experience in the gym, or hire a personal trainer if it is within your means.

Being constant and not trying to lift more than your body can in each gym session is one of the keys to improving results.

As for nutrition is to start limiting excess sugar and poor-quality fatty products. This is a process that must be done gradually. If you can, it is best to consult a professional nutritionist at first.

Barbell exercises or machines?

The barbells: the bench press, the barbell squat, the military press, or the barbell deadlift are considered the most effective muscle growth. However, if performed with an incorrect technique, they will cause injury.

One of the most common mistakes in the gym is starting with these exercises. If you are a beginner and have just started in the gym, it is best to start with the activities with machines.

The exercises with machines are ideal for beginners in the sport since they allow them to learn to feel the solo work of each muscle. One of the most common mistakes in the gym is not being aware of your capabilities and being overweight.

It is better to wait and gradually increase the loads; it is only a matter of time and dedication to start making progress.


  • The main errors in the gym are: errors in the techniques to increase the weight excessively, cold stretching, and working the body in an unbalanced way.
  • Also, other common mistakes unrelated to the gym itself (but are more important) are not emphasizing nutrition and over-relying on sports supplements.
  • For best results in muscle growth, you must review your diet.
  • Being consistent with training, consulting with sports professionals, and filming videos are simple measures to correct common mistakes in the gym.


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