Walk onto the weight room floor and you’re likely to see guys using form or doing exercises that will make you cringe. But these obvious errors are just two of many possible ways you can screw yourself in the gym. With so many pieces of equipment to choose from, it’s hard to set up a proper routine—let alone get the warm-up and all of the other components right. Although some of these mishaps may be minor, they can actually lead to huge setbacks in terms of gains.
To save yourself time, get faster results, and make your workouts more effective avoid these following mistakes.
Although it may save time, dodging the pre-workout warmup is a surefire way to get injured when your workouts get tough. Have a dedicated warmup that involves bodyweight exercises like lunges, squats, pushups, 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 warmup 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 warmup.