How Weekend Warriors Can Avoid Common Workout Mistakes

5 tips for preventing common workout mistakes

We applaud anyone who makes an effort to get in better shape by committing to a fitness routine, and especially those with busy schedules who manage to fit in workouts. For 9-to-5ers, this usually means exercising on the weekends. And while a couple of days of rigorous activity each week can be beneficial, weekend warriors often make mistakes that can hinder their progress and even lead to injury. Learn about the most common ones and how to avoid them:

1.  Staying sedentary from Monday through Friday

One of the worst things you can do for your body is to go from 0 to 100 with your workouts. This means you can’t be completely inactive during the week and then go all-out at the gym or on the basketball court Saturday mornings. You’ll get worn out quickly, which will shorten the length of your workouts, plus you’re putting yourself at risk of injury. This is why it’s important to do some sort of activity on non-workout days. Just carving out thirty minutes for some exercise after you wake up or before bed two or three times during the week can be helpful.

2.  Not warming up (or not warming up properly)

It’s always tempting just to jump right into a workout, especially if you’ve eagerly been anticipating it for days. However, a good warm-up is vital, as this gets the blood flowing and heart rate up before you dive in.

There are a variety of warm-up exercises you can do, and they depend on what your workout will entail. For a cardio workout, you’ll want to do things like high knee pulls and butt kicks. If you’ll be focusing on strength training, your warm-up should include jumping rope and squats.

What you shouldn’t do is static stretching, like touching your toes, as this can actually lead to muscle strains. While stretching is important, most people now agree that it should be done after a workout.

3.  Forgetting to stay hydrated

Staying hydrated is extremely important on workout days, but this doesn’t just mean bringing a bottle of water or Gatorade and drinking it when you’re through. Proper hydration requires getting enough water during your workout. Even during just one hour of exercise, the body can lose many liters of water, and if they aren’t replaced, this can lead to dehydration.

If prolonged, this can cause issues like cramping, muscle fatigue, and exhaustion. It is also essential that you begin hydrating before your workout. If, for example, you have some sort of evening or nighttime activity planned, be sure to drink water throughout the day.

4.  Using the same old pair of shoes

No matter which types of activities you enjoy doing, almost certainly your feet play a big role. This is why they can never be neglected. Unfortunately, many people just throw on their old shoes before working out.

Worn out shoes don’t provide good support or stability for feet, especially when they have abnormal wear patterns. As a result, this can lead to foot pain or ankle or knee injuries. If your shoes have seen better days, just pick up a new pair before your next workout.

5.  Taking things way too seriously

For many of us – and particularly those who were athletes in high school or college – the weekends offer a chance to reclaim some of our past glory. And while there’s nothing wrong with this, problems can arise when you go too hard.

You need to remember that you’re not in a bodybuilding competition or there aren’t scouts at your softball game waiting to give you a contract. Keeping a good perspective of why you’re doing what you’re doing can help you focus on your goals and prevent you from overdoing it and getting hurt.

Another common thing weekend warriors do is let minor pain shorten their workouts. With CopperGel roll-on, you can get relief fast. Plus, you can bring it with you wherever you’ll need it. Questions or concerns? Please get in touch. You can send an email to or just fill out our online contact form.

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