The 10 Most Common Training Mistakes

1. Just because you have a lot of time to train doesn't mean you'll get better results. Studies have shown that even 20 minutes can yield good results, the same results you would get after spending 5 hours. Performing exercises correctly is key, as the saying goes: quality over quantity.
2. People tend to spend all their time on biceps, triceps, or abs, the areas that make the first impression. However, to achieve the desired body, it's necessary to train all areas equally, without favoritism.
3. Many use weights heavier than they can handle, either to impress or to push themselves harder. This is a mistake because lifting too much weight forces you to move your body incorrectly during reps, which can lead to injury and prevent you from performing the exercises properly. It's better to use a weight you can control and perform the exercise correctly, and over time, you'll see progress.
4. Training intensely without rest won't help at all. On the contrary, it won't give your muscles the rest they need. If you train triceps three times a week, it's better to lower the weight on the middle day so the muscle can rest.
5. Some people get too attached to a single exercise and do it every day. This can overload the muscle, and by neglecting other exercises, they won't achieve the desired results.
6. Keep your mind focused on the exercise you're doing. Don't get distracted by a TV or if someone talks to you, as this can change your rhythm and cause an injury. Focus on your training.
7. Don't forget to adjust the machines to your size. People often use machines as they find them, but it's better to adjust them to your size and perform the exercise correctly. That's what they're there for—use them.
8. After finishing your workout, don't take a shower immediately. It's better to wait a few minutes for your heart rate to lower.
9. It's better to set physical goals. This is one of the reasons people quit gyms: they don't set a goal and can get bored.
10. Don't be afraid to ask for help. There will always be someone in the gym who will assist you, especially with the bench press, which is very dangerous if you exceed the weight and have no one to help.