Home » Alex Gierbolini explains 15 Rookie Mistakes to Avoid in the Gym

Alex Gierbolini explains 15 Rookie Mistakes to Avoid in the Gym

It can be tough starting out at the gym, especially if you’re not sure what you’re doing. There are a lot of common mistakes that beginners make which can lead to injuries or slowed progress says Alex Gierbolini.

In this article, we’ll list 15 of the most common rookie mistakes and offer tips on how to avoid them.

1. Not warming up properly:

This is one of the biggest mistakes beginners make. Warming up is essential for preventing injuries and preparing your body for exercise. Start with some light cardio (such as jumping jacks or marching in place) and then do some dynamic stretching exercises.

2. Lifting too much weight:

When you’re starting out, it’s important to use weights that are challenging but not too heavy. Lifting too much weight can lead to injuries, and it’s also less effective than lifting a moderate weight multiple times.

3. Not stretching enough:

Stretching is an important part of any workout routine. It helps improve flexibility and reduces the risk of injuries. Make sure to stretch after you warm up and before you cool down.

4. Neglecting your core:

Your core muscles are vitally important for stability and strength. You should work on strengthening your core every time you hit the gym says Alex Gierbolini. There are plenty of exercises that can help with that, such as crunches, planks, and Pilate’s moves.

5. Not drinking enough water:

Dehydration can lead to fatigue, muscle cramps, and dizziness. Make sure to drink plenty of water before, during, and after your workout.

6. Overdoing it:

It’s important to listen to your body and not push yourself too hard. Overtraining can lead to injuries, burnout, and reduced performance. Take a break every now and then and allow your body to recover.

7. Skipping breakfast:

Many people make the mistake of skipping breakfast before working out. This can cause blood sugar levels to drop and make you feel tired or lightheaded. Eat a healthy breakfast before hitting the gym for better results.

8. Not cooling down properly:

Just as important as warming up is cooling down properly. This helps reduce the risk of injuries and returns your body to its pre-workout state. Spend 5-10 minutes cooling down after each workout with light cardio and stretching.

9. Not using proper form:

It’s important to use proper form when lifting weights or doing any other type of exercise. This helps ensure that you’re getting the most out of your workout and reduces the risk of injuries explains Alex Gierbolini. If you’re not sure how to do an exercise properly, ask a trainer for help.

10. Working out too often:

As we mentioned earlier, it’s important to allow your body time to recover between workouts. Working out every day can actually lead to decreased performance and overtraining syndrome. Try to rest at least one day a week and alternate between strength training and cardio.

11. Not changing up your routine:

If you do the same workout every day, your body will adapt and you’ll see fewer results. It’s important to change up your routine regularly so your body is constantly challenged. You can do this by adding new exercises, increasing the weight, or decreasing the reps.

12. Underestimating the importance of sleep:

Sleep is essential for muscle growth and repair. If you’re not getting enough sleep, it will be difficult to see results from your workouts. Try to get at least 7-8 hours of sleep each night.

13. Choosing the wrong gym:

Not all gyms are created equal. If you’re a beginner, it’s important to choose a gym that has certified trainers and plenty of equipment. Don’t be afraid to ask for help in choosing the right gym for you.

14. Not warming up your muscles:

Just as you need to warm up your body before a workout, you also need to warm up your muscles says Alex Gierbolini. This can be done by stretching or using a heating pad before your workout.

15. Forgetting to hydrate:

Dehydration can lead to a number of problems, such as muscle cramps, dizziness, and fatigue. Make sure to drink plenty of water before, during, and after your workout.


There are many mistakes that people make when working out. Hopefully, this article has helped you become more aware of some of them. Be sure to always warm up properly, use proper form, and listen to your body. And most importantly, don’t forget to have fun!

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