If you’re going to start your fitness journey, congratulations—that’s a big and positive step toward improving your health and well-being. The gym is a great place to build strength, gain confidence, and reach your fitness goals. But as exciting as it is to start, it’s also essential to use your gym equipment correctly. Many beginners and even experienced gym-goers make common mistakes with gym equipment in Canada, which can lead to poor results or even serious injury. That’s why it’s essential to know what to avoid so you stay safe, train smarter, and see better progress over time. So, let’s take a look at the most common mistakes people make with gym equipment in Canada.
Not Doing the Warm-Up
Most people skip a warm-up daily and jump straight into lifting weights or using machines. And this is a big mistake. Warm-up is essential to prepare your muscles and joints for exercise, whether you’re gaining or losing. It increases your heart rate and improves blood flow to your muscles, which helps in preventing injuries. With warm-up, your nervous system also gets better, making your body react faster and perform better. Plus, your body may feel stiff, making movements harder and less effective.
Ignoring warm-up can lead to reduced performance, increased injury risk, and muscle soreness. Whether you’re a beginner or a seasoned lifter, ensure to do a warm-up on a daily basis to avoid these health risks.
Here’s a warm-up tip to note:
Do 5-10 minutes of light cardio, like walking or cycling, before starting your workout. Also, add some dynamic stretches like arm circles or leg swings along with a cardio session.
Lifting Too Much Heavy Weight
People commonly think that lifting heavier weights means faster results. While it may be true to some extent, it’s not the true story. Too much lifting can lead to bad form and injury. Also, it puts too much strain on your muscles and joints.
Then, how to lift in the right way? Start with a weight that you can lift comfortably for 10-15 reps while keeping good form. Once that feels easy, and you can complete all the reps without putting extra effort, it’s time to increase the weight slowly. But if you struggle to complete a set without swinging the weights, that’s a sign the load is too heavy. Lifting weights in moderation and with proper technique gives you better long-term progress. Also, it helps you stay safe from injuries and train consistently.
Bad Body Posture and Form
Poor posture is usually made when slouching during a seated row or arching your back while squatting. And this can reduce the effectiveness of the exercise and increase the risk of injury. Therefore, it’s essential to maintain good form to ensure you’re training the right muscles and protecting your joints. Here’s a tip to follow: Maintain a straight back, keep your core tight, and move in a controlled way.
If you’re completely unsure about your technique, don’t do guesswork, ask a trainer for feedback or watch instructional videos from trusted sources.
Not Adjusting the Equipment
It’s essential to adjust the equipment so it can fit different body sizes. And many people skip this step or don’t bother to adjust the seat height, arm position, or weight level before using a machine. This can make the exercise less effective and even dangerous. Moreover, incorrect machine settings can lead to awkward positions, poor movement patterns, and stress on the wrong muscles or joints. This is especially true for commercial gym equipment in Canada, where machines are designed for a wide range of users and may not fit perfectly without adjustments.
So, before you start, take the time to check and adjust the settings according to your body lifting capacity. Your body should feel comfortable and supported during the movement.
Using Momentum During Lifting
Most people use momentum instead of muscle during weight lifting. Signs of momentum are swinging weights, bouncing during leg presses, or jerking the cable machine. As a result of this, you do not get the benefit of the workout and worse, you increase the risk of injury. But how does momentum take over? It usually happens when the weight is too heavy or when you’re rushing through the movement without control.
Therefore, it’s essential to move slowly and with control. Also, focus on the muscle you’re working and try to keep tension on it throughout the exercise.
Holding Your Breath
This is a very critical mistake that can lead to dizziness, increased blood pressure, or even fainting. Proper breathing helps you stay calm, focused, and strong throughout your workout. Also, it keeps your core stable and protects your spine during heavy lifts like deadlifts or squats. So, don’t forget to breathe properly while lifting weights. Here’s a tip: exhale when you lift and inhale when you lower the weight.
Not Cleaning the Equipment After Use
Even though it’s not a physical mistake, it’s still an important one. Sweat is common while exercising, and that sweat, when left on machines, benches, and mats, can spread germs and bacteria. It is also unpleasant for the next person who uses the equipment.
So all the gym-goers consider it a responsibility to clean the equipment after every use. Cleaning regularly also shows respect for others and keeps the environment safe and clean.
Here’s a tip: Use a towel or disinfectant to wipe down equipment.
Final Thoughts
Finally, using gym equipment in the right way can make a big difference in your fitness journey. By avoiding these common mistakes, you’ll stay safe, improve your progress, and enjoy your workouts more. Always take the time to learn proper techniques, listen to your body, and focus on quality over quantity.
