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3 mistakes when working out at the gym that make your body lose strength quickly

Whether you work out to build muscle or just to improve your health, feeling tired and weak quickly during your workout is a sign to pay attention to. Feeling weak is not always a sign of poor physical fitness.

Báo Thanh niênBáo Thanh niên21/10/2025

In some cases, bad exercise habits are the culprits that cause the body to quickly lose strength, reduce performance, and even increase the risk of injury, according to the health website Verywellfit (USA).

3 sai lầm khi tập gym khiến cơ thể nhanh xuống sức - Ảnh 1.

Weightlifters should prioritize proper technique rather than trying to lift heavy weights.

PHOTO: AI

If we observe in the gym, it is not difficult to notice some of the following mistakes.

Unboot

Warm-up is often overlooked or skipped by gym-goers who want to get started quickly. However, it is an important step to help the body prepare for intense exercise. Not warming up leaves the muscles, joints and blood vessels unactivated, leading to poor performance, easy fatigue and increased risk of injury.

When the warm-up is not enough, the blood flow to the muscles is not optimal, so oxygen and nutrients will be delivered to the muscles later. As a result, the practitioner feels heavy and quickly loses strength.

The solution is very simple, just spend 5-10 minutes warming up with brisk walking or light cycling, stretching, and rotating joints. These movements help increase the heart rate, and activate muscles and joints, ready for movement.

Practice one song forever

Without a clear training plan or applying the same exercises, the same order of movements for a long time will make the body adapt and reduce the effectiveness of the training. Moreover, the practitioner will feel bored, tired quickly and have little sense of progress.

In fact, repeating the same exercise with the same intensity will make the muscles adapt and less tired. The endocrine and central nervous systems, because they no longer receive new muscle stimulation, will reduce the secretion of hormones such as testosterone, growth hormone, and IGF-1. The result is increased feelings of boredom, sluggishness, and decreased motivation. This is a form of fatigue due to stagnation.

The effective way to overcome this is to have a training plan with clear goals, such as increasing reps this week, and changing to a new exercise next week. This way helps the body to always stimulate the muscles and avoid fatigue due to stagnant movement.

Choose weight that is too heavy

Many people, in order to gain muscle quickly, increase strength or to catch up with others, choose weights that are too heavy. Heavy training can easily lead to incorrect posture and technique. This is not only dangerous but also greatly reduces training efficiency.

When practicing with the wrong technique, the secondary muscles are under more pressure, and energy is consumed to stabilize the body instead of the performance of the main muscle groups. In addition, when choosing weights that are too heavy, the body almost reaches the threshold of fatigue right from the first sets. The reason is that the nervous system and muscles are not ready. If you practice with weights that gradually increase, this phenomenon will not occur.

Therefore, the practitioner should start with a weight that can be practiced with the correct technique, completing 8-12 times with each set. Only gradually increase the weight when the body is familiar with the movement, prioritizing correct technique over heavy weights, according to Verywellfit .

Source: https://thanhnien.vn/3-sai-lam-khi-tap-gym-khien-co-the-nhanh-xuong-suc-185251021140156419.htm


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