So, it’s a new year and a new you. You’ve decided to embark on a fitness journey for your new year's resolution, and that’s a great decision! While many of us have different fitness goals and preferences, the importance of avoiding certain common mistakes is imperative. Unfortunately, many of us try to run before we can walk, and as a result, many common mistakes will creep in and hinder your progress, which could lead to potential injuries. Highlighting the most prevalent mistakes to avoid early on in your journey is the best way to ensure success.
One of the most common mistakes we can make is neglecting the warm-up. It’s crucial to prepare the muscles, joints, and ligaments for the upcoming workout. Skipping this step will increase the risk of injury and can limit your performance during the session. You should spend a few minutes (around five) engaging in dynamic stretches and light cardio to increase blood flow to the body. Believe me, your body will thank you for it!
While challenging your body with heavier weights can be beneficial for muscle growth, sacrificing proper form is a mistake that many women will make. It’s absolutely essential to prioritise form over weight to avoid strain on the joints and lower back. We suggest that you look at a handful of YouTube videos before hand to ensure you’re really achieving the right form. Then start with a weight that allows you to maintain proper form and gradually increase as your strength improves.
I know that we are often told to ignore that voice in our heads telling us to stop, but pushing through pain can have serious consequences. Getting to understand when enough is enough is actually quite a skill, as there can sometimes be a line between tiredness and pushing too hard. Pain is your body’s way of telling you that something is wrong. If you experience sharp or persistent pain during an exercise, stop immediately and assess the situation. Ignoring pain can lead to injuries that may set back your fitness journey, so just stop! It’s better to stop and go again, either tomorrow or days later, rather than carry on and put yourself out of action for weeks or months.
This one is a bigge that really does fly under the radar! Relying on the same set of lower body exercises can lead to boredom and therefore you’ll find yourself not fully giving your workouts your all. Incorporate a variety of exercises targeting different muscle groups to ensure a well-rounded lower body workout. We suggest exercises such as squats, lunges, deadlifts, and leg presses to engage various muscles and prevent overuse injuries.
Okay, listen up, girls. While many women embark on lower body exercises with the goal of achieving a certain aesthetic, it’s important to prioritise your overall health and functionality. Sure, we always want to look great; who doesn’t? But the truth is, you’re only going to achieve that six-pack or peachier bum by sweating and really working hard. So focus less on the gym mirror selfie and more on your reps!
Just as warming up is crucial, so is cooling down. Skipping the cool-down and stretching phases can contribute to muscle tightness and soreness. Spend time stretching your lower body muscles to improve flexibility and reduce the risk of post-workout stiffness.
So, ladies, to conclude: embarking on a lower body exercise routine is a fantastic step towards a healthier and stronger you. By avoiding these common mistakes, you can maximise the benefits of your workouts and reduce the risk of injuries. Remember, the key lies in consistency, proper form, and listening to your body. Embrace the journey, celebrate your progress, and enjoy the effects. Now get out there and achieve those New Year goals!
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