Here is what not to do

Take a look at these 5 worst gym mistake to make sure you keep your training consistent and minimise risk of injury

So how do you still get a good workout if you can’t get to equipment

One major problem that will halt your gains is, waiting for an equipment.  If there are no squat racks available, try to simply substitute for another exercise. Goblet Squat Hack Squat Dumbbell squat. Granted it’s not exactly the same exercise but the movement pattern is the same and you will st get an uninterrupted workout and stimulate the muscle.

Have you warmed up properly?

Warming up the muscle is very important if you would like to not injure yourself that is.  it will also allow you to have a better workout. Warming up properly will mobilize the joints and tendons and prepare the muscle for what’s to come.  THEN my friend, when you do go and tear it up during your workout, you will be primed and ready to go.

Not having a proper plan Make sure you know what you are going to train that day and have a structured plan.

If you would like to build muscle then it is important to hit them at least once a week (ideally 2 for the advanced).   Your body has 5 main muscle group Chest Back Shoulders Arms Legs If you are training 3 times a week you can split them up into 3 groups.

  • Push (Chest, triceps, shoulders)
  • Pull (Back and biceps)
  • Legs and core

Choose at least three exercises for each and get to work. Or download to Free workouts here: Upper body Lower body Chest and arms Back and shoulders Legs.

Do you do the same workout every time you go to the gym?


Don’t get trapped into doing the same old exercise routine every single session! Muscles need to be stimulated in a variety of ways, due to the muscles having three different types of fibers. The main two are slow and fast twitch.

Think marathon runner for slow twitch and sprinter for fast twitch.  Both of their physiques look quite different, right? That’s because fast twitch are responsible for explosive and heavy lifts and slow twitch lighter weights and more endurance.  Using a combination of both will get you bigger muscles.

Download the free workouts above for ideas. These are just a few of the common mistakes that so many newbies make in the gym.  Always get professional advice to get the most out of your training and be sure to make your training effective. Comment below if you have any questions and I will do my best to help you.