At-home workouts are more popular than ever! In fact, a study found that 64 percent of people are now more likely to try at-home fitness over going to a gym.
In this article, we’ll review the most common home workout mistakes and how to steer clear of them. Read on, and let me help you safely begin your at-home routine!
1. Taking On More Than You Should (We’re All Guilty of It)
Whether you use dumbbells or even milk jugs, one of the most common home workout mistakes is lifting weights that are heavier than they should be.
Taking on too much weight can keep you from using proper form, can cause injury, and can often go unnoticed before it’s too late. Mistakes aren’t just in one movement: they’re repetitive habits that get picked up over time that we sometimes don’t realize.
To avoid this, remember less is more. In fact, you can avoid weights altogether! Bodyweight exercises are great!
They rely on your body weight to help you improve muscle strength and require no equipment. Planks, squats, and push-ups are all excellent examples.
Once you’ve mastered bodyweight exercise, you can (but don’t have to) work up to free weights. Anything you grab can become a weight – water bottles, canned goods, your kid’s book bag.
Just be sure to start small. Three to five pounds is a good start, then, once you build up strength, you can work your way up. By going slow (I know it’s hard to do sometimes), you’ll learn to keep your form, and will be able to lift safely.
2. Doing The Same Workout Every Day
It might seem easy to do the same workout every day. You get into a rhythm, you get comfortable, and you get better (at that one routine) but, you risk a plateau.
When you do the same workout, your body adapts and you stop seeing results. Additionally, doing the same thing every day can become dull and begin to feel like a chore, and you don’t want that!
You need to reasonably challenge yourself. When you add variety to your workout, you’re not just keeping yourself motivated. You’re also working on strengthening different muscle groups while giving others some time to recover.
Keep things fresh and new by regularly incorporating new workouts. The more variety you have to choose from, the more challenging and exciting working out from home will become. If you join my group, you’ll get access to five new workouts every week!
3. Not Eating Right
How we fuel our bodies is just as important as the calories we burn and the muscles we build. I always recommend counting macros.
Counting macros helps you understand where your calories are coming from, and how they affect your body. Tracking macros helps you manage strength, energy, performance, and even sleep!
Adjusting your eating habits can be a tall order, especially for those of us constantly on the go. If you join my group, I can help with 1 on 1 macro coaching, and provide you with new meal plans every week! These plans come complete with shopping lists, snack ideas, and recipes to help you get, and stay on track.
4. Forgetting to Take Breaks
Take breaks between sets. This will give your muscles some time to recover and help you go into your next set ready to give it your all.
Your breaks should take, roughly, 30-45 seconds. Just be sure you’re not taking too much time. If you’re feeling like you need more rest time, you may want to decrease the amount of weight you’re using or the number of reps you’re doing.
If you need help, reach out to me, and I’d be happy to help you find the right balance to reach your goals!
5. Forgetting to Stretch
Stretching regularly helps keep muscles healthy, strong, and flexible. It helps with postures and range of motion, decreases muscle soreness, and reduces the chance of injury.
Most importantly, stretching is necessary to warm up the muscles and prepare them for activity.
6. Doing Too Much
I know I don’t always take my own advice, but it is important to pace yourself. We all want to reach our fitness goals as quickly as possible, but that doesn’t mean you have to overdo it.
You don’t want to risk overuse, burnout, or injury. 24 minutes a day is plenty of time to get in a great workout.
Make time for rest, too. I know it’s hard, we’re busy, but trust me, it helps. Taking an active rest day, and a full rest day, are key to a mental and physical recharge.
It can help you be more attentive, motivated, and productive. You don’t want to risk burnout or injury, so make sure you make rest a priority.
7. Using the Wrong Form
Form can make or break your fitness goals. Use it wrong, and you can increase your risk of injury or miss targeting the correct muscle groups. Use the right form, and you’ll run faster, reach higher, and meet fitness goals.
Getting into the proper form can be tricky and even feel awkward at times. But practice makes perfect, and the more you work on it, the easier it will come.
If you choose to join my group, I’ll be there along the way to not only offer a variety of exercises, but also to coach you through the proper way to perform them!
8. Not Getting Enough Sleep
We all know the importance (and value) of a good night’s sleep. When it comes to fitness, showing up to your workout refreshed will help your reaction time, accuracy, strength, endurance, and overall cognitive function.
So do yourself a favor and get some rest (Netflix can wait)! Sleep so you can show up, take on the day, and become unstoppable.
9. Not Staying Hydrated
Drink plenty of water!
I know. It’s easy to get busy and forget, so keep a water bottle handy and nearby to ward off dehydration.
10. Being Inconsistent
You don’t have to be extreme, you just need to be consistent. I try to make this easy for my members by offering high-intensity and strength training workouts (for all fitness levels) that can be done anytime, anywhere, in just 24 minutes a day.
If you struggle with staying motivated or keeping up with your daily workouts join the #sweatysisterhood! We wake up, show up, hustle up, sweat, laugh, cry, and power through every workout together.
No matter who you are, or where you are in your fitness journey, we’re here to encourage, inspire, and support you.
I’m Here To Help with Your Home Workout Mistakes!
We all make home workout mistakes. It’s normal, we’re human, but hopefully, these tips can help you make a few less.
And, if you need some extra help or guidance, I’ll be there to motivate you as you’re making your way towards the strongest version of you. Join Jen’s Get Fit Group today!