{"id":338391,"date":"2022-02-02T13:13:34","date_gmt":"2022-02-02T12:13:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338391"},"modified":"2022-02-02T13:13:36","modified_gmt":"2022-02-02T12:13:36","slug":"10-fitness-mistakes-you-must-avoid","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/","title":{"rendered":"Workout Mistakes that Almost Everyone Makes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#9_workout_mistakes_made_by_almost_everyone\" title=\"9 workout mistakes made by almost everyone\">9 workout mistakes made by almost everyone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#1_Using_incorrect_breathing_technique\" title=\"1. Using incorrect breathing technique\">1. Using incorrect breathing technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#2_Switching_your_training_programs_too_often\" title=\"2. Switching your training programs too often\">2. Switching your training programs too often<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#3_Doing_the_same_things_over_and_over\" title=\"3. Doing the same things over and over\">3. Doing the same things over and over<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#4_Comparing_your_results_to_Instagram_models\" title=\"4. Comparing your results to Instagram models\">4. Comparing your results to Instagram models<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#5_Focusing_on_feeling_the_burn\" title=\"5. Focusing on feeling the burn\">5. Focusing on feeling the burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#6_Focusing_only_on_big_biceps_or_round_buttocks\" title=\"6. Focusing only on big biceps or round buttocks\">6. Focusing only on big biceps or round buttocks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#7_Doing_your_workout_in_the_wrong_order\" title=\"7. Doing your workout in the wrong order\">7. Doing your workout in the wrong order<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#8_Not_using_the_full_range_of_movement\" title=\"8. Not using the full range of movement\">8. Not using the full range of movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#9_Doing_exercises_too_fast\" title=\"9. Doing exercises too fast\">9. Doing exercises too fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#Conclusion\" title=\"Conclusion\">Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Workout mistakes are most often made by those who are just<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-biggest-mistakes-in-strength-training-or-how-to-gain-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"> starting out<\/a> with exercise and a healthy lifestyle.&nbsp;If you&#8217;ve been training for years, you probably think that you don&#8217;t have any issue with this. You know how to exercise correctly and you also understand <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">the basics of a healthy diet<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you really are in control of everything, we sincerely salute you. But what if I told you that you might still be making some basic mistakes that almost everyone makes?&nbsp;These missteps don&#8217;t affect only men, but also <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-the-most-frequent-myths-about-womens-fitness-exposed\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">women<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"9-workout-mistakes-made-by-almost-everyone\"><span class=\"ez-toc-section\" id=\"9_workout_mistakes_made_by_almost_everyone\"><\/span>9 workout mistakes made by almost everyone<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even with experienced athletes, it sometimes happens that their efforts are not enough and they make mistakes even after years of training. We will look at these below and add tips on how to fix them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-using-incorrect-breathing-technique\"><span class=\"ez-toc-section\" id=\"1_Using_incorrect_breathing_technique\"><\/span>1. Using incorrect breathing technique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many books on fitness emphasise the right technique, healthy diet and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">regeneration<\/a>. Of course, all these pillars are extremely important, but many forget about breathing. This activity is automated and therefore people often don&#8217;t pay enough attention to it during exercise. People tend to <strong>unknowingly limit breathing at times when they perform strenuous activities such as heavy lifting, cycling or running.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These are activities that make <strong>the respiratory system work harder than usual. <\/strong>It needs more oxygen and must eliminate the accumulated carbon dioxide. Your body may react differently to the workout intensity you set for yourself. If it is too high, you may experience shortness of breath or chest tightness. This can <strong>cause a decrease in performance and ultimately lead to an ineffective workout. <\/strong>The intensity of training must therefore be adapted to your current fitness level.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>The right breathing technique during exercise will help to supply the muscles with more oxygen, which will improve the performance. Another advantage is that <strong>proper breathing increases lung capacity and over time you will be able to handle more exercise with less effort.&nbsp;<\/strong>It is also necessary to mention that the capacity of the lungs increases the most during endurance training (cardio).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the case of difficult and complex exercises, such as squats or deadlifts, the negative phase can be done whilst holding your breath, which can help you stay firm. During strength training, <strong>try to inhale during the lowering (eccentric) phase of the exercise and exhale during the lifting (concentric) phase, when your muscles engage.<\/strong> So, for example, when you&#8217;re doing a biceps curl, exhale as you raise the weights to curl, then inhale as you&#8217;re lowering. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We covered this topic more in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Breathe Properly When Running and Exercising, and Why Is It Important?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 workout mistakes made by almost everyone\" class=\"wp-image-337733\" width=\"843\" height=\"562\" title=\"9 workout mistakes made by almost everyone\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-switching-your-training-programs-too-often\"><span class=\"ez-toc-section\" id=\"2_Switching_your_training_programs_too_often\"><\/span>2. Switching your training programs too often<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are a number of effective training plans to choose from. There are also many great accredited courses that you can study in college. What does these two have in common? If you want to achieve higher education, you can pick specific subjects <strong>that you attend several times a week throughout the semester.&nbsp;<\/strong>This method is the&nbsp;<strong>best way to gain sufficient knowledge and manage to complete the whole course.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The same goes for exercise. You must give <strong>sufficient time and respect to the training process,<\/strong> including constantly pushing your own limits. Then you <strong>get to the point where your form starts to gradually improve.&nbsp;<\/strong>However, if you make changes before it happens, your progress will simply not show. That makes sense, doesn&#8217;t it? But many people still change their training plan on a regular basis. They switch from one guaranteed muscle growth training to another, and the same goes for weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>Once you start a training plan, stick with it. <strong>Do each exercise properly and remember about correct technique. <\/strong>Don&#8217;t skip workouts, because no progress will be made if you don&#8217;t do something long enough. <strong>It is recommended to stick to the<\/strong>&nbsp;<strong>chosen training plan for at least 8-12 weeks.<\/strong> And of course, bear in mind <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>progressive overload<\/strong><\/a>. It is necessary to master it in order to improve. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4\u2013\u20605]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are not sure about your training plan, our article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Create a Quality Training Plan &#8211; Tips, Workouts and the Most Common Mistakes<\/strong><\/a> can help you out.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png\" alt=\"Try the progressive overload method\" class=\"wp-image-337577\" title=\"Try the progressive overload method\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-317x400.png 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36.png 1164w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-doing-the-same-things-over-and-over\"><span class=\"ez-toc-section\" id=\"3_Doing_the_same_things_over_and_over\"><\/span>3. Doing the same things over and over<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The opposite of the previous point is having the same training plan&nbsp; all the time. It occurs after months of exercise, when <strong>your enthusiasm decreases along with efforts to improve. <\/strong>Training becomes a common habit, in which you get into a kind of comfort zone. You are not moving forward, you are not increasing intensity or weights and your training remains the same.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You just practice what you have to like a robot and then go home without any effort for progress. You are just one step away from joining those who have been training for years, but rarely experience any changes or improvements. However, you should know that <strong>this approach doesn&#8217;t lead anywhere.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p><strong>Your body needs a reason or impulse to become stronger or more resilient. <\/strong>If it can handle training stress with no issues, it will have no reason to improve. This can be easily avoided. <strong>Keep a training diary and record your journey.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div class=\"wp-block-group\">&#13;\n<div class=\"wp-block-group__inner-container\">&#13;\n<div class=\"wp-block-columns\">&#13;\n<div class=\"wp-block-column\">&#13;\n&#13;\nKeep an eye on your performance and constantly try the progressive overload method. When heavy-lifting,<strong> gradually add weight, do more repetitions, shorten breaks or try harder exercises. <\/strong>Only then will your body still have reason to improve<span style=\"text-align: inherit;\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span>&#13;\n&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div>&#13;\n<\/div><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"4-comparing-your-results-to-instagram-models\"><span class=\"ez-toc-section\" id=\"4_Comparing_your_results_to_Instagram_models\"><\/span>4. Comparing your results to Instagram models<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The opposite of the case above is that you have a well-put-together training plan, you have been training for some time and you are trying to improve. However, the problem arises when <strong>you start comparing your body to fitness models or celebrities.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can see their photos on Instagram every day, which is gradually becoming something you compare your results to. The fact is, if you have a slimmer figure like <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/kayla-itsines-author-of-bikini-body-guide-programme-sweat-app-and-one-of-the-most-famous-fitness-trainers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kayla Itsines<\/a>, your buttocks will probably never be the same as Jennifer Lopez&#8217;s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to genetic predispositions, these people often have&nbsp;<strong>several years of training under their belt and they live a healthy lifestyle. <\/strong>That&#8217;s why you should bear in mind the time frame as well. They did not achieve the results in a few months either.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"Comparing yourself to people on Instagram\" class=\"wp-image-337591\" width=\"843\" height=\"562\" title=\"Comparing yourself to people on Instagram\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>You have to make peace with the body you were given. We mean its structure and genetics, which must be respected. Just strive to be the best version of yourself. <strong>Set your expectations accordingly.&nbsp;<\/strong>The world of Instagram and filters is set up so that everything looks flawless in it. However, the reality is sometimes completely different. Therefore, you should not compare your appearance and try to look like someone else. Be yourself and <strong>focus on your own results.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/genetics-and-its-impact-on-muscle-growth-and-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Your genetics<\/strong><\/a> also plays a big role in this regard.<strong>&nbsp;<\/strong>You may not be naturally predisposed to becoming a muscle mountain like&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/train-like-dwayne-the-rock-johnson\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Dwayne Johnson<\/a>. However, this doesn&#8217;t mean that you cannot work with what you have. Don&#8217;t give up, <strong>improve your strength, try to lead a healthy lifestyle and the results will definitely come.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-focusing-on-feeling-the-burn\"><span class=\"ez-toc-section\" id=\"5_Focusing_on_feeling_the_burn\"><\/span>5. Focusing on feeling the burn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You&#8217;ve probably heard from someone that a good workout needs to hurt and that muscles need to burn. Many people believe this and <strong>exercise to feel the burn because they take it as an indicator of muscle growth. <\/strong>For example, they think that if they don&#8217;t struggle with going down the stairs after an intensive training, something is not right.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unfortunately, this is a very widespread misconception. This burning sensation <strong>is not a sign of a good workout. <\/strong>It is caused by hydrogen ions H+, which are formed together with lactate at high-intensity performance. As a result, there is a lack of oxygen in the muscles, which is important for the rapid generation of energy during exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These ions locally lower the pH of your blood in the strained muscles, which in turn becomes more acidic. The result is burning in the muscles. However, it is important for you to know that this feeling does not stimulate muscle growth. <strong>P<\/strong><strong>rogressive<\/strong> <strong>overload<\/strong>, on the other hand, is the stimulus. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\"Focusing on feeling the burn\" class=\"wp-image-337605\" width=\"843\" height=\"563\" title=\"Focusing on feeling the burn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>The key to muscle growth is&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">progressive overload, plenty of protein, energy and balanced diet<\/a>. Consistency is what separates those who achieve better and worse results over the years. A well-rounded training routine will literally <strong>force your muscles to grow. It does not give them a choice and they have to adapt to the increased intensity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, instead of feeling the burn, <strong>focus on increasing the intensity,<\/strong> which may or may not be accompanied by the burning sensation.<strong>&nbsp;<\/strong>You can do this, for example, by increasing weights or making breaks shorter. Keep in mind, however, that increasing the load without controlling your movement may not produce ideal results. Therefore, it is important <strong>to exercise technically correctly and perform complete movements of each exercise. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"6-focusing-only-on-big-biceps-or-round-buttocks\"><span class=\"ez-toc-section\" id=\"6_Focusing_only_on_big_biceps_or_round_buttocks\"><\/span>6. Focusing only on big biceps or round buttocks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Each of us has different goals. Someone exercises to be healthier, stronger, faster and feel better in their body. But then there are the <strong>guys, who just want big biceps<\/strong>&nbsp;or&nbsp;<strong>girls, who focus only on having a firm and round buttocks.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The result of this may be an asymmetrical figure which doesn&#8217;t look great. It&#8217;s nice to have big arms or a firm butt, but it&#8217;s much more important to work on the overall quality and improving your body as a whole.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"Focusing only on big biceps or round buttocks\" class=\"wp-image-337621\" width=\"843\" height=\"562\" title=\"Focusing only on big biceps or round buttocks\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>The solution is actually simple. Instead of favouring a specific body part, you should <strong>focus on a comprehensive exercise of the muscles of the whole body.&nbsp;<\/strong>Because only the development of all muscle groups will allow you to move on and improve not only your figure but also your strength. You can find a comprehensive plan for firming and shaping the buttocks and legs in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-tips-on-how-to-work-out-your-perfect-butt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">How to Strengthen and Shape the Buttocks and Legs<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg\" alt=\"Doing your workout in the wrong order\" class=\"wp-image-337635\" title=\"Doing your workout in the wrong order\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\" id=\"7-doing-your-workout-in-the-wrong-order\"><span class=\"ez-toc-section\" id=\"7_Doing_your_workout_in_the_wrong_order\"><\/span>7. Doing your workout in the wrong order<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You probably know that the key to success is regular exercise, a balanced diet and regeneration. But then there are the smaller details that also play a role in which direction your results go.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One of these details is the correct order of exercises.&nbsp;Where you&nbsp;<strong>place a particular exercise can affect the weight of the load, the number of repetitions or the correct technique.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>The golden rule is to lay out the exercises so that you complete the&nbsp;<strong>most demanding and complex ones at the beginning of the training.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That&#8217;s when you have the most energy to give it your best. Priority should be given to<strong> large body parts which require more complex exercises<\/strong>, thanks to which you target several muscle groups at once.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, it is a good idea to start with your chest first and leave the biceps until the second part of your workout. The same applies to the back, which may be followed by the triceps, or to the legs and shoulders. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u2013\u206011]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, of course, you divide your training like this, <strong>p<\/strong><strong>riority should be given to exercises such as squats, bench presses or deadlifts.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u2013\u206011]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"8-not-using-the-full-range-of-movement\"><span class=\"ez-toc-section\" id=\"8_Not_using_the_full_range_of_movement\"><\/span>8. Not using the full range of movement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you come to the gym and pay for a one-time entry, you probably wouldn&#8217;t be pleased if the receptionist came to you halfway through your workout and tell you that your time had expired. It&#8217;s obvious that <strong>you don&#8217;t want to do only a part of your workout, but all of it.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You should approach the range of your movement during each exercise the same way. This is the only way you can <strong>engage every muscle and get full results.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>During training,&nbsp;<strong>try to use the maximum Range Of Motion<\/strong> (ROM), i.e., <strong>from the full extension of the muscle to the contraction.&nbsp;<\/strong>This is the decisive factor for the correct execution of the exercise, which, of course, is followed by progress. Keep in mind that it is better to use smaller weights so you can use the full potential of ROM rather than to torment yourself with too heavy weights that will not allow you to engage your muscles correctly. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"9-doing-exercises-too-fast\"><span class=\"ez-toc-section\" id=\"9_Doing_exercises_too_fast\"><\/span>9. Doing exercises too fast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although we live in a hectic time, everything worthwhile takes time. There is no exception to exercise, which should not resemble the ride of &nbsp;<a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=oI7aZeflWgE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vin Diesel<\/a> in the film Fast and Furious. If you do the exercises too fast, the muscle groups will not get the chance to work as they should. Among other things, the <strong>time when the muscle is under tension<\/strong> (TUT = Time Under Tension), is also important. <strong>This forces your muscles to work harder and optimizes muscle strength, growth, and endurance. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"what-to-do-about-that\"><strong>What to do about that?<\/strong><\/h3>\n\n\n\n<p>To keep your muscles under sufficient tension to maximize your progress, you should&nbsp;<strong>slow down each rep. <\/strong>At the same time,&nbsp;<strong>try to devote more time to the more difficult phase of the exercise. <\/strong>This is, for example, lifting the dumbbell when doing a biceps curl. By slowing down, you keep the muscle under tension longer, which can then give you better results. And of course, don&#8217;t forget the full range of motion from the previous point. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg\" alt=\"\" class=\"wp-image-337717\" width=\"843\" height=\"563\" title=\"Doing exercises too fast\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"conclusion\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Whether you are a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-biggest-mistakes-in-strength-training-or-how-to-gain-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beginner<\/a> or a pro, even after years of practice, there may be mistakes or weaker points in your training that can be improved. Therefore, be careful and pay attention to the above-mentioned tips that will help you maximize progress, gain muscle mass or maximize your strength. Focus mainly <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">on long-term sustainable results<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Workout mistakes are one of the most common hurdles on the path to progress. Today we will look at the most common ones. You will learn to eliminate them and how to exercise correctly.<\/p>\n","protected":false},"author":120,"featured_media":337662,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7619,7631,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workout Mistakes that Almost Everyone Makes - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout Mistakes that Almost Everyone Makes - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-02T12:13:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-02T12:13:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Workout Mistakes that Almost Everyone Makes\",\"datePublished\":\"2022-02-02T12:13:34+00:00\",\"dateModified\":\"2022-02-02T12:13:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\"},\"wordCount\":2291,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"keywords\":[\"exercise\",\"health\",\"healthy lifestyle\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\",\"name\":\"Workout Mistakes that Almost Everyone Makes - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"datePublished\":\"2022-02-02T12:13:34+00:00\",\"dateModified\":\"2022-02-02T12:13:36+00:00\",\"description\":\"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png\",\"width\":1200,\"height\":628,\"caption\":\"Tr\u00e9ningov\u00e9 chyby, ktor\u00e9 robia v\u0161etci\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Workout Mistakes that Almost Everyone Makes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\",\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg\",\"caption\":\"Ondrej D\u017eurd\u017een\u00edk\"},\"description\":\"He fell in love with the world of fitness and healthy lifestyle, which made him discover the joy of exercise. Always a creative type, Ondrej invests the endorphins produced after his workouts into writing articles about nutrition and fitness, and he continuously educates himself on the topic. Aside from all that, his greatest joys are good challenges, movies, music, video games, technologies, good company, spending time in nature, and creamy coffee.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-dzurdzenik\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Workout Mistakes that Almost Everyone Makes - GymBeam Blog","description":"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/","og_type":"article","og_title":"Workout Mistakes that Almost Everyone Makes - GymBeam Blog","og_description":"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.","og_url":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/","og_site_name":"GymBeam Blog","article_published_time":"2022-02-02T12:13:34+00:00","article_modified_time":"2022-02-02T12:13:36+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png","type":"image\/png"}],"author":"Ondrej D\u017eurd\u017een\u00edk","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ondrej D\u017eurd\u017een\u00edk","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/"},"author":{"name":"Ondrej D\u017eurd\u017een\u00edk","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5"},"headline":"Workout Mistakes that Almost Everyone Makes","datePublished":"2022-02-02T12:13:34+00:00","dateModified":"2022-02-02T12:13:36+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/"},"wordCount":2291,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png","keywords":["exercise","health","healthy lifestyle","workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/","url":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/","name":"Workout Mistakes that Almost Everyone Makes - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png","datePublished":"2022-02-02T12:13:34+00:00","dateModified":"2022-02-02T12:13:36+00:00","description":"Workout mistakes are one of the most common obstacles to progress. Learn how to eliminate the most common ones and how to exercise correctly.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Dizajn-bez-nazvu01.png","width":1200,"height":628,"caption":"Tr\u00e9ningov\u00e9 chyby, ktor\u00e9 robia v\u0161etci"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/10-fitness-mistakes-you-must-avoid\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Workout Mistakes that Almost Everyone Makes"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5","name":"Ondrej D\u017eurd\u017een\u00edk","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg","caption":"Ondrej D\u017eurd\u017een\u00edk"},"description":"He fell in love with the world of fitness and healthy lifestyle, which made him discover the joy of exercise. Always a creative type, Ondrej invests the endorphins produced after his workouts into writing articles about nutrition and fitness, and he continuously educates himself on the topic. Aside from all that, his greatest joys are good challenges, movies, music, video games, technologies, good company, spending time in nature, and creamy coffee.","url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-dzurdzenik\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/338391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=338391"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/338391\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/337662"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=338391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=338391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=338391"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=338391"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=338391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}