Madison Johnson

6418 followers

Follow

Follow

Follow

1/6

98 saved

224

14

Common Gym Mistakes ~ that you should avoid ~

Some common mistakes that could be hindering your results in the gym:

Overtraining-

Training 7x per week with no rest is unsustainable. When you are lifting weights, you create microscopic tears in your muscle tissues. It is during rest that your muscles start to heal and grow back stronger.

Not fueling properly-

Fast-digesting carbs like fruit or rice cakes are a great pre-workout snack. Your body uses glycogen as its main source of energy & fueling with some fast-digesting carbs before your workout will improve your glycogen stores to help with your energy. Better energy during your lifts will mean better performance in the gym. Better performance leads to better gains.

Not prioritizing stretching & recovery-

Dynamic stretches before your lift & static stretches after your lift are extremely beneficial.

Not resting long enough between sets-

In order to maximize your results in the gym, you need to make sure you are recovered enough for each set that you do. Resting between taxing compound exercises for 2-3 minutes minimum, and 1-2 minutes minimum for isolation exercises is important. Time your rests on your phone so that you know you are resting enough between sets.

#lemon8creator #lemon8partner #gymmistakes

2024/3/27 Edited to

When it comes to maximizing your gym results, avoiding mistakes is just as important as following the right strategies. Common issues that hinder progress include overtraining, where you push your body too hard without adequate rest, preventing muscle recovery and growth. Additionally, not fueling your body properly can lead to decreased performance; fast-digesting carbs like bananas or rice cakes can provide the needed energy boost for your workouts. Stretching and recovery are also critical components of a successful fitness regimen. Dynamic stretches can prepare your muscles for exercise, while static stretches post-workout enhance recovery and flexibility. Furthermore, many gym-goers overlook the importance of proper rest between sets. Allowing adequate recovery time—typically 2-3 minutes for compound lifts and 1-2 minutes for isolated movements—will help you perform at your best and prevent fatigue. By integrating these practices into your routine, you can ensure that you are not only avoiding common gym mistakes but also setting yourself up for long-term fitness success. Remember, it's not just about pushing through workouts; it's about smart training, structured recovery, and proper nutrition.

14 comments

OMG FINALLY yes no one stretches or rest in between sets anymore I feel like and i’m always itching and fighting back demons to not tell them this!!!

Where did you get the tops from in the last two pics! They’re so cute!!

See more(1)

See more comments

Related posts

🧂 Common Kitchen Mistakes You Should Avoid 🍅

Let’s talk about the little things that can make a big difference in your kitchen 👩🏻‍🍳 These combos might seem harmless, but they can actually mess with your food’s flavor *and* your health 👀👇 1️⃣ **Tomatoes + Aluminum 🍅** Acidic foods react with metal — which can leach into your sauce. Use

928 likes

⚠️ AVOID these common gym mistakes ⚠️

4 common gym mistakes I see way to many people make! AVOID these if you are looking to grow in your fitness journey and change your physique! 1) A common mistake I see a lot is that people are not fueling their bodies properly! You cannot be afraid of food, food is fuel, use it to your advantage

41 likes

Avoid these 4 common morning mistakes 🚨

1️⃣ Heavy Breakfast = Heavy Brain 🍞🥞 We’ve all heard “Breakfast is the most important meal of the day,” but eating too much can backfire! A super heavy breakfast makes you sluggish because your body is busy digesting instead of helping you focus. Stick to a balanced meal—protein, healthy fats, and

1897 likes

Skincare Mistakes That Are Aging You Faster! ⏳🚫

Here are some common skincare mistakes people make and how to avoid them: 1. Skipping Sunscreen 🚫 Mistake: Not wearing sunscreen daily, even when indoors or on cloudy days. ✅ Fix: Always apply SPF 30 or higher as the final step in your skincare routine, even when you’re indoors, as UV rays c

1421 likes

5 Common Gym Mistakes (and how to avoid them!) 💪🏼💪🏼

Have you ever made any of these mistakes in the gym? I know I have!! Comment below what mistakes you’ve made in the gym and any questions you have!! 🩷💪🏼 #gymtipsforbeginners #gymgirladvice #gymgirltips #bodytransformation #gymmistakes

47 likes

Flirting Mistakes to avoid

Flirting is exciting, but it's easy to make mistakes. Women, pay attention to these common blunders to navigate flirting confidently. Be yourself, show respect, and read the other person's signals. #flirting #relationship #relationshipchallenge #relationshipadvice #wellness #h

3460 likes

Avoid These Credit Mistakes If You Live in America

Your credit score in the U.S. can determine whether you get approved for an apartment, car loan, or even certain jobs. Many immigrants damage their credit without even realizing it. #LearnOnLemon8 #MoneyTips #FinancialEducation #CreditScore #LifeInUSA #PersonalFinance #Weal

5 likes

Common Skincare Mistakes That You NEED To Avoid ❌

I have healed my skin INCREDIBLY well by avoiding these common mistakes! Aging gracefully is a beautiful thing, but I still want to avoid any wrinkles for as long as I possibly can! Prevention is key! 🔑 If you’re going to listen to only one piece of advice, I’d like it to be about the sunscreen

20 likes

Workout mistakes: Top 3 you should avoid

Mistake 1: Doing workouts you don’t like - Your workouts should be enjoyable, otherwise you may feel unmotivated or unhappy - Find alternative exercises, try different forms of workouts, take classes, etc. to find what you like! Mistake 2: Doing a different workout each time - For each muscle

13 likes

3 Common gym mistakes to avoid

These 3 common gym mistakes aren’t just made by beginners, even those who are experienced will make these mistakes! First up is skipping your stretches, ESPECIALLY your post workout stretches. If you don’t stretch, you’re increasing your chances of injuries and you’ll recover way slower. Next i

46 likes

5 Bible Study Mistakes to Avoid

5 Bible study mistakes I made for years. And still have to check my heart on. If you are trying to grow closer to God but Bible study feels hard, rushed, or confusing, you are not alone. Scripture was never meant to be rushed through or compared. It was meant to be lived out. Slow down. Pray

1203 likes

3 Gym Mistakes You Should Avoid As a Beginner

Want to lose weight? click the link in bio for more information!! #workoutplan #workouttipsforbeginners #workouttips #beginnerworkout

9 likes

4 Career Mistakes You Need to Avoid

Figuring out your career can be tricky. To help you stay on track and avoid common pitfalls, here are some key mistakes to steer clear of. Keep these tips in mind for a smoother and more successful journey! #lemon8partner #careeradvice

101 likes

common study mistakes you are probably making

Here are some of the things I have learned over time that really hurt a study routine!! They are super common and super easy to make, but if you can cut them out it will most definitely help you better achieve your goals!! The biggest ones I think are studying with others and not making a study

51 likes

Avoid These Common Upper Body Mistakes 💪🏼💛

One of the hardest parts about working out is performing exercises with proper form! If you’re not using good form then you're at the risk of injury, unnecessary aches + pains and losing out on making real gains. 👏🏼 Upper body exercises are a bit easier to get the hang of vs. lower body! It’

28 likes

6 common plant mistakes to avoid 🌿

plant care 101 🌿✨ the 6 most common mistakes new plant parents make—plus easy fixes! from light placement to pest checks, this is your all-in-one cheat sheet so you can keep your plants happy & healthy save this checklist for when you bring home your next plant baby 🌱 #plantcare #fy

158 likes

Avoid These 5 Common Sourdough Mistakes

When I first started making sourdough, I made every single one of these mistakes! Here's what I learned: 1. Using inactive starter: Even if it looks bubbly, your starter needs to be at its peak rise for best results. 2. Skipping stretch and folds: This step is crucial for building gluten stru

24 likes

3 common MISTAKES to avoid when doing PHOTOGRAPHY

🚫 forgetting that you can use manual focus if your camera is having trouble auto focusing. you may miss a moment while frustratedly waiting for your camera to auto focus when you could've just switched the lens to manual and focused the lens yourself using your hands. 🚫 shooting in JPEG inst

103 likes

TRAVEL ✈️ | AVOID these 4 travel mistakes ✈️🚫

1️⃣ Remember to look up food prices and restaurants close to where you’re staying. 🍔 You don’t want to get ready at 10 PM in Switzerland and find out everything is closed and the only place still serving food sells $50 cheeseburgers. 2️⃣ Never book your flights through a third-party app. Th

537 likes

Common Gua Sha Mistakes

Gua Sha, with proper form, is an amazing way to detox lymph and buildup of toxins while sculpting and lifting every area of your face! However, done improperly, it can lead to a droopy face, buildup of toxins/lymph, and even breakouts! These are 3 common mistakes made when using a gua sha and h

1150 likes

🏋🏻‍♀️Top 10 Gym Mistakes to Avoid Early On 🏋🏻‍♀️

Everyone starts somewhere 💪 Don’t be afraid to make mistakes—just learn, grow, and lift heavier each time. You’ve got this, gym girlie! 🌟 #GymMistakes #FitnessJourney #GymGirlies #ProgressNotPerfection

242 likes

Mistakes you should avoid in the gym this year…

The start of a new year is very exciting and it means another year in the gym! I have learned a lot in the gym these past 6 years. Some things I will continue to do and others I would not make the mistake of repeating. Mistakes to avoid in the gym: 1. Ego Lifting: Lifting too much too soon

14 likes

5 Gardening Mistakes I Made as a Beginner (So You

In this video/post, I’m sharing 5 common gardening mistakes I made early on — so you can avoid them and grow with more confidence! Whether you’re planting your first seed or building your dream backyard garden, this one’s for you 💚 #gardeningmistakes #beginnergardener #gardeningtips #lear

295 likes

5 most common fashion mistakes to avoid

117 likes

Common Mistakes to Avoid for Happy Plants 🪴

When I first got into houseplants, I had no idea what I was doing. I’ve learned a lot through trial and error (mostly error), so here are some of the biggest mistakes I’ve made as a plant parent! 1. Watering on a schedule instead of checking soil - just because it’s watering day doesn’t mean you

446 likes

Don't make these 3 common RDL mistakes

Romanian Deadlifts (RDLs) are a great exercise for hitting the hamstrings and glutes, but a few common mistakes can stop you from getting the most out of the movement — or worse, lead to injury. Here’s what to watch out for and how to fix it! Mistake: Rounding your back -- Rounding your back no

33 likes

5 Mistakes to Avoid in Your Squat Form 🏋🏽

I know that I have made some mistakes on my squat form. I didn’t realize until my fitness instructor gave me some really good pointers. Mistake 1: Knees Caving In Problem: When descending, your knees collapse inward instead of staying aligned with your toes. Why It’s Bad: This puts stress o

277 likes

Most common financial mistakes to avoid

Hey, girls I hope you all are having a wonderful day here is another amazing post that I know you all would like, these are common financial mistakes people make when achieving financial freedom. Try to stay ahead and not make the same mistake. The key is to live within your means, save consiste

36 likes

Common RDL mistakes and how to fix them!

You’ve probably seen everyone and their mother doing RDL’s at some point in their life and not all are pretty (I was there once too!). There’s a few things to remember throughout the movement to properly engage the working muscles and avoid things like back and neck pain or not feeling the movement

118 likes

Swipe through to see 5 common beginner rebounding mistakes + how to fix them 💪

If you’re new to rebounding, you’re not alone! We all start somewhere - and learning a few small tweaks can make your bounce feel so much smoother (and way more fun!). ✨ Save this for your next jump session! 💃😁

2 likes

7 Beginner Money Mistakes (and How to Avoid Them!)

Feeling stuck with money? 🤔 You’re not alone—but avoiding beginner mistakes can help you stay ahead and stress less! 💸 💡 Here’s what NOT to do with your money: 🚫 No budget = Overspending and regret. 🚫 No emergency fund = Stress when life happens. 🚫 Ignoring credit scores = Higher costs later.

208 likes

DECORATING MISTAKESthat make your HOUSELOOKS CHEAP

By addressing these common mistakes, you can enhance the overall look and feel of your home, making it appear more polished and stylish. Here are some common decorating mistakes that can make a house look cheap and how to avoid them: #homedecor #home #homehacks #homegoods #roomtour

620 likes

don’t make these mistakes in the gym!

some of the most common mistakes i made when starting in the gym: overtraining - doing entirely too many exercises, sets, reps, and even cardio under fueling my body - make sure to prioritize getting in whole foods to get your macronutrient and micronutrients prioritizing weight > form

254 likes

6 mistakes to AVOID as freshmen!

As a third-year (junior) in college, I've definitely learned a lot about the DOs and DON'Ts of college. I'm the oldest sibling so I had to figure out most of these all on my own. It was also challenging to fully adjust to the college life — being completely on my own and doing everyt

80 likes

Bulgarian Split Squat Mistakes to Avoid 🚫

You might be making these common mistakes: ❌ Standing too close ❌ Knees caving in ❌ Slamming your back knee ❌ Leaning too far forward ❌ Rushing your reps Instead, DO THIS: ✅ Step back far enough ✅ Slight hip hinge ✅ Chest tall, core tight ✅ Drive through your front heel Master your f

794 likes

3 fitness mistakes to avoid in your gym journey 🌸

**Nutritional awareness when getting results in the gym**: Proper nutrition fuels your body for workouts and aids recovery, ensuring you get the most out of your training. Without the right nutrients, energy levels drop, and muscle growth or fat loss may be hindered. Awareness of macronutrients,

173 likes

4 Common Lifting Mistakes 🏋🏽‍♀️

Here are just a few 😛 lemmr know if y’all want a part 2 cause some of these changed the game ✌🏽🤓 #gymbaddies #fyp #workout #fitnessjourney #gym

208 likes

3 Common Mistakes to Avoid as a Digital Marketer

Starting your digital product business is exciting, but it's easy to fall into common traps that could slow down your progress. In this post, I’m sharing the 3 biggest mistakes beginners make—and how you can avoid them! Don’t worry I got your back! 💪🏾🙌🏾🥳 1️⃣ Skipping Market Research: Un

17 likes

MISTAKES I WOULD AVOID IN MY FITNESS JOURNEY!

If I were to do it all over again these are the things I would tell myself to avoid making some of the same mistakes I did that just cost me time:) It’s ok to learn from your mistakes too and what works for me might not work for everyone so just keep that in mind. #Lemon8partner #workout

394 likes

Skincare Mistakes to Avoid 🚫While Traveling ✈️✨

Traveling soon? 🌍✨ Avoid these common mistakes and keep your glow flawless wherever you go. 🌟 #SkincareTips #TravelGlow #HolidayReady #BeautyTravel #travelsizebeauty

464 likes

Common Entryway Decor Mistakes to Avoid

Entryway is the first thing you and your guests see when they enter your home. Here are some common decor mistakes to avoid that’ll help you curate a designer style space! Leave a wonderful first impression of your home 😍 #entryway #entrywayideas #entrywaydesign #entrywaystyling #homed

225 likes

COMMON SAUNA MISTAKES

Follow For More Tips! I see these mistakes every single time I go into the sauna. Most people simply don’t realize they’re doing them. I’m sharing this so people can actually experience the real benefits of sauna.

51 likes

RESUME MISTAKES You have to avoid!!

On the hunt for a new job? In the process of submitting resumes? Before hitting send on your next job application, take the time to make sure your resume is top notch. Today, we're covering resume mistakes everyone should avoid when applying for a job. From typos and vague descriptions, these q

73 likes

Resume Mistakes you need to Avoid!

Hello everyone! I wanted to share common resume mistakes to avoid. Customize your resume for each job to highlight relevant skills and keywords, ensuring it stands out. Keep it concise, ideally one page, to effectively showcase your qualifications without overwhelming the reader. Avoid spelling and

15 likes

See more