Most people who walk into a gym for the first time have no idea what they're doing. The only thought that went through their head before paying admission was probably "need to lose weight". Consequently they end up doing things all wrong, and in some cases the "wrong thing" can make their situation even worse.

Don't be one of these people. There are some really common and easy mistakes that are equally easy to avoid, and here are a few of the biggest ones. Avoid them all and you'll be well on your way to making the most of your gym experience.

1.) Not working out enough. Some people think you can come in, lift weights for ten minutes and then wander out again. You'll feel fitter, that's for sure, but the chances that you actually lost any weight are pretty slim. To really get the most out of a workout you need to try the majority of the machines, even if only for a minute or two, and do a cardio workout for ten or fifteen minutes. That'll get your heart really working the way it needs to to lose weight.

2.) Working out too much. On the flip side, there are those who discover the gym isn't doing its job well enough, and so compensate by trying to go too far. Some may even make multiple visits in one day, and long visits at that, thoroughly exhausting their body and possibly tearing muscles. Don't make this mistake, as you can hurt your body beyond repair.

3.) Trying to lift way too much. Or run too fast. Or jump too high. Whatever the case, these people start at the extreme and end up hurting themselves trying to perform the exercise. Start small and work up, not the other way around.

4.) Not stretching. I've seen people debate the effectiveness of stretching before a workout, but to be honest I really can't see the downside. Stretching helps limber you up and loosen your joints in preparation for a workout. Even if it doesn't help with the impending exercising it's usually exercising in its own right, which is never a bad thing.

5.) Not wiping down the machines. This is just gross. When you're done with a machine, wipe it down with a clean towel to get your sweat off.

6.) Not going often enough, or giving up too quickly. Gyms take time to do their magic, time and hard work. If you slack on either you obviously won't get what you want.

7.) Not using the machines properly. At best you look like an idiot. At worst, you can really hurt yourself. Every machine (every machine that's at operating capacity, anyway) will have a label on it showing users what must be done to use the machine properly. Heed what's said and don't steer away from it.

8.) And, finally, not having a spotter when using free weights. I can understand this when there's not much weight on the bar, but 200 pounds or more? Get a spotter. You never know when your strength is going to run out, and if you don't have a spotter you're going to find a heavy metal bar crushing your ribcage.

Learn more about this author, Matt Bird.
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