• Richard McDonough

Co-Movement Gym: A is A Health Podcast S1E10 - Common Training Mistakes (Fix These Now)

1. Not warming up enough: Warming up reduces injury risk and increases performance. Your warm up should be specific to what you are working out or training that day. It’s better to use kinetic warmups vs static warmups, and you could also use lighter weights/warm up sets prior to lifting the heavy weight. Sometimes just playing/organic movement (sports) can be more than enough of a warm up before exercising.

2. Not focusing on form: You should execute every exercise to perfection. This will reduce injury risk, and tends to strengthen weakest link in the muscles being used for that activity or exercise. Performing every exercise with full range of motion is very important. Cheat reps are a popular term in the fitness industry, but they are not something to be used on every set and you should have perfect form before ever performing a cheat rep.

3. Putting in the right amount of effort/Pushing yourself enough: Sometimes people go to the gym to just go through the motions. Whenever you go to the gym make sure you go with a purpose and have a specific plan in mind. Make sure your effort matches your goals.

4. Changing things up too frequently: Working out is not the same as entertainment, and you don’t need to change you exercises and workouts every day. Sticking to the main lifts (like squats, bench, bent-over row, pull-ups, shoulder press, deadlift, ect.) and try to progress within a core group of exercises will help you see the results you are pursuing. You could also do this with any other activity. Take running as an example, if you run for 2-3 years before switching you can build a good base in running. If you decide running is not for you and switch to another activity, then you will still have a strong enough base in running. Essentially commit to something for a reasonable amount of time and build a solid foundation before switching.

5. Not being consistent: Consistency is key, and one of the most important things you can do is just show up. Nobody wants to exercise all the time (even champion bodybuilders), but people that are successful/reach their goals are those that continue to show up and push themselves day after day.

6. The only way to be healthy is by going to the gym: The gym is not the only way to be healthy. There are

hundreds of things you can do to be healthier that do not involve the gym. For example, try a bunch of different sports or activities (hiking, gardening, walking, ect.) to find what makes you happy. It is better to find something you enjoy doing than to force yourself to go to the gym. These other activities or hobbies will help you to be more active and generally healthier. As you advance in these activities or hobbies you may find that the gym can also help you become better at these activities giving you a new-found motivation to go to the gym.

7. Not setting goals: Make sure your goals are specific. Make sure you only have 1-3 goals, and make sure your goals are realistic. You need to set micro goals to achieve small wins. These micro goals will help you reach your 1-3 final goals.

8. Not allowing time for appropriate rest/recovery: Most people would benefit from 2-4 gym days a week. You don’t need to be in the gym 6-7 days a week to see results. Just because it’s called a rest day doesn’t mean you have to sit around and do nothing. Look at rest days as training days/recovery day. You can still be active on your rest day by going for a hike, a walk or play a sport without risk of overtraining or hurting your fitness goals.

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