Mistakes in the gym you should take care of no matter what your age!

Getting started in the world of fitness is the beginning of an exciting journey that will last a lifetime. But if you start wrong, you can do more harm than good.

Whether you’re just starting out in a new sport or looking to get back in shape after a while, it can be tempting to jump right in—including the training mistakes that entail. And since exercise makes us feel good, it’s easy to get hooked, especially if you see your progress increasing each week: you lift a little more weight, you run a little faster, etc.

But calm down. Because while moving your body is great, starting without any prior knowledge or professional help can lead to injury. Obviously, the injury is not fun, but apart from the pain, you will most likely have to rest for a while, and when you return, you will feel that you have lost everything you applied for and that you have to start from scratch again.

Since that’s the last thing we want for everyone, we asked Anthony Maretto, an expert trainer who works with ChoosePT1st.com, to walk us through the biggest training mistakes, by age group (20-30s). , from your 40’s to your 50’s and beyond) and how to avoid them to get the most out of your workout routine.

Glory years: 20-30

Young people take in the world for centuries, but they obviously don’t know everything.

Don’t lose sight of the target

“The main coaching mistake younger people make is not setting concrete, measurable goals,” says Maretto. A – Attainable, R – Relevant, T – Temporary.

what are you learning

• Setting specific, quantifiable goals such as “I want to increase my strength by 20% in 3 months” or “I want to run a 5k in under 30 minutes” can help provide direction and motivation.

Diversity is the key

“Doing the same exercises every day can lead to boredom and continued stability,” Marito explains, and adds, “Changing your training routine can help challenge the body and promote muscle growth. It’s also important to focus on different muscle groups and vary the intensity, duration, and frequency. training.

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• Shake things up by trying new exercises that target the same muscle groups. If you usually do dumbbell crunches, try using a barbell or rubber band. You can also change the order of the exercises for an extra challenge.

Think long term

In our (near) youth, we may think we are invincible. But that’s not the case: “Stress at a young age can damage your muscles and joints making you more susceptible to injury, inflammation and high blood pressure as you age,” warns Marito.

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Crisis period: 40-50

A mature man can be (frustratingly) grounded. Swallowing that pride will be your biggest help in the gym avoiding some of your biggest training mistakes.

Ask the experts

“If you want to start lifting weights, it’s best to start with a personal trainer or someone who can teach you proper form, or you’ll injure yourself and potentially do some real damage to your body,” warns Marito. “It is also advised to check with your doctor to make sure you don’t have any underlying health issues that might be affected by the new training.”

what are you learning

• You may have figured your life out, but starting out in the gym means it’s time to swallow your pride and learn from the experts.

Prioritize your well-being

“As people get older, they may not take the time to recover properly,” Marito says, adding that “injuries are more common in people in their 40s and 50s because they continue to do the same exercises and use the same intensity as when they were in their 20s and 30s.” age, without adjusting for changes in physical ability.”

what are you learning

• Extension heights, balance work and flexibility are your allies.

Prepare from the start

“If people in their 20s don’t build a regular exercise routine, they may miss out on building a solid foundation of fitness, which can make it more difficult to maintain good health as they age,” Marito explains.

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• Focus on form and technique now so that will help you later.

Always a good time to exercise: +50

Fifty doesn’t mean the same thing anymore, and there are plenty of guys who start lifting weights at 80. Therefore, this is the time to start and/or create the habits of a lifetime.

Think about your movements

“As you age, the body becomes stiffer and less flexible, so that muscles and joints lose their ability to respond and adapt,” Marito explains, so sports and exercises that involve sudden changes of direction and fast, powerful movements can easily cause sprains. or more serious injuries in the elderly.”

what are you learning

• It’s not time to play golf yet, but now you can say goodbye to your dreams of becoming a Premier League player. Instead, explore options that allow you to maintain balance and get the most out of it.

take it easy

“If people over 50 start exercising after years of inactivity, they should avoid vigorous cardio, especially if they have high blood pressure,” Marito says. “Extreme stress on the body when it’s not properly prepared can lead to some major health problems.”

what are you learning

• Seeing a doctor and starting to exercise little by little can save your life, even if you don’t have a condition that puts your health at risk.

Iron pump

“Starting in middle age, most of us lose 20 to 40 percent of our muscle mass, and weight training can help reduce this effect,” Marito says. “In addition, resistance exercise has been shown to reduce rates of certain chronic diseases, such as type 2 diabetes, and also help increase functional fitness.”

what are you learning

• This is the time to start lifting weights. do not hesitate.

With information from GQ.