Returning to the Gym? 4 Mistakes to Avoid

Mistake #1. Doing too much, too soon.

I’ve done it myself, and it’s not a fun time.

I was training with Scott Abel after a bit of a lay off, and ended up giving myself some rhabdomyolysis — you never want that. So make sure that you don’t mess up your gains doing this.

Also, your joints/ligaments/tendons are avascular, which means they don’t have their own blood supply, and take about 8-10 times as long to recover. You want to have them stay happy and healthy, so easing into things has to be a priority.

Mistake #2. Neglecting your nutrition.

Now that you’re back in action, and have the gym as your happy place again, don’t screw things up by eating like an asshole.

If you had some extra food during COVID, now is the time to clean things up. It doesn’t have to be all at once, but make it better. Get your water intake back up, stop snacking at night time, and make the best of your time in the gym.

Mistake #3. Taking every supplement available.

Yes, they’re glamorous, look pretty, and promise you muscle gains and fat loss. Back when I managed a supplement shop, I did my best to steer everyone on the path to what works, and kept them away from the junk products.

If you like to use a pre workout? Use one.

Protein powder of course use that if you enjoy it (which I do).

But taking NO2 boosters, Natural Test boosters, and all these other extras? Save your money.

Mistake #4. Avoiding proper stretches and warm ups.

This one has gotten me in the past, and I certainly won’t be doing it again. Just as stated in #1, you want to keep everything happy, so having a great warm up routine is imperative.

As I’m turning 35 this year, I’m noticing more and more that having a warm up routine is saving me from injuries. Static stretching after working out will also help keep back on needing massages, and ensures your growth can happen in the right ways.

Flexibility is one thing, keeping yourself away from injury is another… and the one we want to focus on.