Common Mistakes

1. WAITING FOR EQUIPMENT

Gym lines are bound to form during peak hours. The best option is to head to the gym during off-hours either early in the morning or after 7pm once the post-work crowds have finished. But no matter how busy the gym is, you shouldn’t have to stall your routine in order to wait for equipment. To get around this obstacle always have alternative options in the back of your mind in case your preferred equipment is taken—for example a squat rack may be the best place for you to get in a heavy set of back squats, but as a swap dumbbell goblet squats can be just as challenging and add an element of core strength. Come prepared with a Plan B and you’ll stay moving rather than wasting your time waiting for the bench to open up.


2. SKIPPING THE WARM-UP

Although it may save time, dodging the pre-workout warm-up is a surefire way to get injured when your workouts get tough. Have a dedicated warm-up that involves bodyweight exercises like lunges, squats, push-ups, and jumping jacks to elevate your heart rate before you attack the weights head on. No matter how short of a time you have, always include this quick warm-up in your workout. Make the first set of each exercise a lighter set that is higher in reps to further increase blood flow to the area and practice the movement before going heavy. If you simply don’t have a ton of time to get in your lifting session, shorten rest periods and cut out a set of each exercise rather than ditching the warm-up.

3. NOT PLANNING AHEAD TIME

Walking into the gym without a plan in mind is a bit like heading to the grocery store without a shopping list. You’ll end up wandering aimlessly back and forth, spending way more time than necessary. Your plan of attack should be well-thought out in advance. Include the exercises, sets, and reps as well as the order you want to do them in so you can plan your route around the weight room floor. If you’re working out with a buddy, take time to discuss the routine ahead of time so you’re both on the same page. This cuts down on talking and ensures that you both get down to business.


4. DOING CARDIO BEFORE LIFTING SESSION

Cardio is crucial to any man’s workout plan, but it can be detrimental when done at the wrong time. Completing a 30-minute jog before a set of heavy squats may increase your heart rate and act as a warm-up, but by the time you  get under the bar you’ll be fatigued which can lead to poor form or worse, potential injury. Instead, get your form-intensive lifting session done first, and then hit the cardio area.