Training properly is not as easy as many people think. During training, mistakes can be made, thanks to which, at best, the exercises will not bring you any results or only minimal ones. In the worst case, exercise does more harm than good and can even harm your health. In this article we will present you the better scenario, which is a common problem of many athletes and active people who do not see the results of training enough. You will find out what are the most common mistakes that people make during training, and we will give you tips on how to improve your results. If you have already reached the stage of demotivation, because you do not see progress in your training, do not let your fitness card be covered with dust, but take matters into your own hands and look with us for the way to improvement.
1. You set wrong goals
Plans and goals are very important in life and, as you probably know, training is no exception. All this effort, motivation and work must be directed somewhere, and depending on your goal, then you can plan the path to go. The first major problem we often face are goals, and above all very general goals. If you tell yourself that you are training for abdominal tiles, this goal will not get you anywhere. Therefore, it is important to define 2 types of goals :
- Short-term goals – small achievable goals
- Long-term goals – they include short-term goals and their role is to motivate you
You need to be able to regularly monitor your short-term goals and, thanks to them, constantly move towards your long-term goal. You don’t have to be an experienced coach or a professional athlete to set the right goal. It must have one key characteristic – specificity. Therefore, change your general goals to specific ones and you will change your overall attitude towards training.
2. Forget about warming up
Complete training does not only consist of specific exercises, series and repetitions. An important part of it is warming up and dissolving. These two stages of training can help you reduce the risk of injury, improve your performance and help you on the way to better fitness results. One of the common mistakes, due to insufficient progress in training, is the warm-up, or rather its omission. Do you know it too? You have just arrived at the gym and can no longer wait to work on your chest. You leave the water bottle with you, but you realize that you have to spend some time on the bike argometer and then move around. Many may find it unnecessary to warm up, but this is extremely important. One of the reasons for skipping the warm-up can be, for example, saving time, but be aware that this way of saving time can do more harm than good. The purpose of warming up is to activate and prepare the muscles and body for training, while causing the heart to pump more blood to the muscles. Proper warm-up must include three important steps  :
- Start gradually increasing your heart rate to achieve better blood circulation throughout your body, for example by running.
- Include in the warm-up exercises for mobility of muscles and joints that you will load during the workout. For example, if you are preparing to run, you need to move your ankles, thighs, and the muscles that are responsible for proper posture.
- Prepare mentally and warm up your body with movements that prepare it for training. If you are going to do heavy weights, you can perform some of the movements you plan to do during the warm-up.
3. Forget about recovery
Regular exercise is the best way to achieve your dream fitness goals. However, part of your plan should be not only the training days, but also the days dedicated to recovery. Through them, the body has the opportunity to record the progress you have made during training.
Remember that overtraining is not a myth invented by fanatical proponents of recovery. Overtraining is a common problem for fitness enthusiasts, who are constantly improving their skills and neglecting complete rest of the body after a workout. And don’t forget that quality regeneration is just as important as good training. As a result of the lack of sufficient rest, it can lead to injuries from overload, as well as overtraining, which in turn can lead to hormonal imbalance, fatigue and loss of strength.
It would be great if you find time for fitness and quality training every day, but still do not spend the rest of the day lying on the couch. Do not try to compensate for daily fitness by reducing other physical activities during the day. It can happen that your daily caloric expenditure remains at the same level as it would be if you do not train at all. 
One of the ways to organize your rest days is the training style 3 ON – 1 OFF. This means that after three days of training, you should have a day off. However, the recovery time also depends on the level of training. For starters, it is appropriate to train 3 days a week, but if you are among the advanced, your training plan may include as many as 5 training days. An important part of recovery is sleep, because it is during sleep that some important hormones are produced, and this affects the quality of training.
Are you considering a suitable three-day split? We have for you an idea for a 3-day workout with pushing and pulling exercises.
Day 1 – legs and abdomen – leg exercises are stressful in themselves and if performed correctly, it is quite a grueling workout. Day 2 – chest, shoulders, triceps and abdomen – this is the so-called “pushing” day, triceps and shoulders are involved in chest exercises, and triceps are included in shoulder exercises.
Day 3 – back, biceps, forearms and abdomen – “pulling” day, during back training include the arms and forearms.
You can perform this training plan with rotation, which will allow you to have 2 days off between workouts. You can also train on certain days, such as Wednesday, Friday and Sunday. Some people do this split twice a week (according to the 3 ON – 1 OFF system), for others it will be enough if you do it once a week.
4. Do not eat properly
A balanced diet is very important for complete training because it contributes to improving athletic performance. Proper nutrition is not easy at all with all the daily tasks we have to perform, it is just as difficult to compile a menu that works for everyone. Each of us has a unique organism, but there are still universal facts that are worth paying attention to :
- high quality proteins
- essential fatty acids (for example from nuts or avocados)
- unprocessed (raw) foods
When you change your lifestyle, this includes, in addition to regular exercise, a change in diet. However, be careful that your attempts to eat healthy do not turn into starvation. When you want to lose weight, reducing your calorie intake by 500 calories a day is the maximum value you should set as a limit. If the difference between calorie intake and expenditure is more than 500, it is possible that instead of achieving results, your body will start burning fewer calories to be able to retain fat. The body will enter the so-called emergency mode, and you will reach a point where you will feel hungry, your body will not receive enough nutrients, and in addition you will not lose weight.
One of the common dietary mistakes is a lack of nutrients on days when you do not exercise. Your muscles also grow during rest, so they need adequate nutrition at all times. Don’t impose restrictions on your body just because you burn fewer calories on non-workout days. In order for your body to function in a balanced way, it needs regular nutrition, do not worry about giving it enough rest and proper nutrition.
5. Your workouts are not stressful enough
The term insufficient training covers a number of factors that hinder both your effectiveness and your results. If you’re doing the same thing during a workout but haven’t noticed progress in a while, it may be time to consider whether your workouts are stressful enough. You can increase their intensity immediately in several ways :
- increase the weight and reduce the number of repetitions
- adding instability
- inclusion of explosiveness exercises
- inclusion of circuit training
- training to muscle failure
A common factor that affects the effectiveness of training is too long a break between sets. The correct length of rest depends on the type of training, for example, volume training aimed at heavy weights requires a longer rest period than cardio training. Too long pauses lead to a decrease in heart rate, which is not useful.
For greater clarity, we present the recommended duration of the breaks between sets according to the type of training :
- Strength training – the optimal duration of the break between the individual series is 3 – 5 minutes. During strength training, the body draws energy from the ATP system, and ATP uses phosphagens to generate fast energy without the use of oxygen. It takes the body approximately 3 minutes to replenish its phosphagen stores, as the body has very small reserves that last for approximately 15 seconds. Give the ATF system enough time and it will reward you with the fact that you will be able to lift heavier weights and become stronger.
- Training for hypertrophy (for muscle growth) – the body needs 1-2 minutes to rest. The source of energy is ATP and the glycolytic system, which is why no longer interval is needed. The shorter rest time (1 – 2 minutes) leads to a more pronounced release of hormones with an anabolic effect. In addition, shorter rest increases blood flow to the muscles, which helps proteins reach them faster.
- Endurance training – the most appropriate duration of the break between the individual series in endurance training is between 45 seconds and 2 minutes. Energy comes from aerobic metabolism, and the body burns fat and carbohydrates in the presence of oxygen. This type of exercise increases resistance to fatigue caused by the accumulation of lactic acid. Training with 15-20 repetitions in each series improves the body’s ability to remove lactic acid.
The technique of performing the exercises is important, but the correct duration of the rest also helps to achieve good results.
Final tips for better results
Finally, we offer some tips that will help you achieve better results and greater progress in training   :
- Control your diet – the key to quality training is good food, which is both a fuel for training and a source of nutrients for regeneration.
- Don’t forget about protein – after a workout, your muscles need nutrients to recover, especially protein, from which they get the amino acids they need to grow.
- Carbohydrates – they are the body’s energy, without carbohydrates you will not have energy for intense training. Look for the healthiest sources of carbohydrates, such as bananas.
- Hydration – it takes a few hours for the body to absorb water, so try to hydrate regularly, fluid intake immediately before training is not enough.
- Remember stretching – training should always begin with the preparation of muscles and joints. The greater the range of your movements, the better results you will achieve when lifting weights.
- Be patient – without patience the path to perfection is very difficult. It’s not bad to take pictures regularly so you can see the shape you were in before. The change will surely make you happy and increase your motivation.
- Be careful not to overtrain – listen to your body, constant fatigue and slower progress are a sign that you need rest. You do not need to worry, during the short break and enough rest you will not lose any muscle mass or fitness.
- Don’t worry – if you start training soon, give your body enough time to adapt to this new activity. Weight training is difficult in itself, do not stress your body, because you can get injured or burn very quickly.
Training is a difficult, physically and mentally difficult process through which we want to achieve results and therefore it is logical to expect improvement and progress. Insufficient results can lead to demotivation and even a complete loss of interest in training. Failure can be due to poor nutrition, poorly set goals, and even insufficient rest. We believe that your article was interesting and that you were able to learn a lot of new information from it.