Whether you’re heading to the gym to train or building strength to conquer tough terrain, a well-thought-out workout plan is key to achieving your fitness goals. That said, even the most seasoned outdoorspeople can fall into habits that hinder progress, sometimes without even realizing it.
From skipping warm-ups to ignoring pain, these mistakes can stall your performance or, worse, lead to injuries. Here’s a breakdown of the common workout mistakes you can make, along with the actionable strategies so you can stay at your peak.
1. Neglecting Warm-Ups and Cooldowns
A proper warm-up primes your muscles, improves blood flow, and reduces the risk of injury. It also sharpens your focus so you’re mentally prepared for the workout ahead. In short, you need to warm up before you exercise, whether it’s a light session or more strenuous.
The good news is that warm-ups don’t need to be long or complicated. Light cardio, like jogging or jumping rope, followed by dynamic stretches targeting the muscle groups you’ll be working on suffices.
Once you’ve finished working out, skipping cooldowns can be just as bad as foregoing warm-ups. Passing on a cooldown robs your body of the chance to recover properly. Take a few minutes after your session to stretch and bring your heart rate back to normal. Simple stretches, like hamstring or shoulder stretches, work wonders in preventing soreness and aiding muscle recovery.
2. Overlifting or Increasing Weight Too Quickly
For many, the temptation to load up the barbell can feel nearly irresistible. After all, heavier weight leads to a better workout, right? Not necessarily! In fact, many injuries happen when people attempt to lift more than their body is ready for.
It’s better to build strength progressively. Stick to a gradual overload principle by increasing weight by no more than five to 10 percent every few weeks. This approach allows your muscles, joints, and tendons to adapt without strain. Remember, form always trumps the number on the bar.
3. Ignoring Proper Form and Technique
Speaking of which, you should never overlook your form and technique. Poor technique can result in chronic injuries like joint pain or muscle strain, derailing your fitness pursuits. Learn the correct form for key movements like squats, deadlifts, and push-ups. If you’re unsure, seek guidance from a professional trainer.
Filming your workout is another excellent way to analyze and tweak your technique. While perfecting your form this way may feel a little awkward initially, it’ll help you target the right muscles and reduce the likelihood of injuries down the line.
4. Skipping Leg Day
When focused on improving your body, too many people put their attention on the upper body. However, leg day is also important. Without lower body strength, navigating rugged landscapes is much more difficult for the average outdoorsperson, so make a point to build leg day into your regular routine, even if that means scaling back upper-body workouts to find balance. During leg day, prioritize exercises like squats, lunges, and deadlifts to build the stamina and power needed for trekking, sprinting, and carrying gear.
5. Not Varying Workouts
Performing the same workouts daily can lead to mental and physical plateaus. Repetitive exercises often fail to target different muscle groups, reducing overall fitness improvements.
On a base level, you should alternate between arm and leg days. To take things up a notch, incorporate activities like trail running, high-intensity interval training (HIIT), and functional training. This variety boosts performance and keeps motivation high.
As an outdoorsperson, you should consider workouts that mimic the movement patterns you use in the wilderness, such as carrying heavy loads, hiking, or climbing. Functional fitness enhances your readiness for real-life challenges.
6. Insufficient Rest and Recovery
A lot of fitness enthusiasts believe more is better, but when it comes to exercise, optimal results come from balancing effort with recovery. Overlooking proper rest is a common workout mistake you should avoid, as it can lead to burnout and leave you feeling weaker over time, not stronger.
Plan at least one to two rest days per week. If you still want to be active on these days, focus on low-intensity activities such as walking or yoga to restore fatigued muscles. Additionally, aim for seven to nine hours of sleep per night to optimize recovery and energy.
7. Poor Nutrition and Hydration
Fueling your body is as vital as the workout itself. Without proper nutrition, your body has no resources to build muscle, repair tissue, or sustain energy. Build balanced meals with an appropriate mix of macronutrients. Some good examples are proteins for muscle repair, carbs to provide energy, and fats that regulate hormones.
Don’t overlook hydration either; aim for half your body weight in ounces of water daily or even more on physically demanding days. To go a step further, consider packing protein-rich snacks or hydration sachets during hunting trips or outdoor training sessions to maintain energy levels.
8. Ignoring Pain or Discomfort
Pain is your body’s way of signaling that something isn’t right. Ignoring discomfort during workouts can exacerbate injuries, turning small issues into long-term setbacks. Know the difference between normal soreness and sharp pain. While general soreness is expected after a challenging workout, sharp pain shouldn’t be dismissed.If something feels off, stop your workout and assess. Consulting with a physical therapist or sports physician is a wise move if discomfort persists.
9. Using the Wrong Gear
When it comes to outdoor activities, wearing the right clothing and shoes is not just about comfort; it’s also about safety, performance, and making the most of your experience. Clothes with moisture-wicking, breathable materials keep you dry and regulate your body temperature during intense or extended activities. Our men’s workout T-shirts are a perfect example of this kind of clothing.
Equally important is selecting the proper footwear. Your shoes should be made for the terrain and activity you’re doing, offering adequate support, cushioning, and grip. Ill-fitting or inappropriate footwear can lead to blisters, discomfort, or injuries, cutting your workout short.
10. Not Setting Realistic Goals
Having sky-high aspirations can be motivating, but setting goals that are too ambitious can quickly lead to frustration or burnout. Fitness is a long-term commitment, and results take time.
Start with achievable milestones, such as increasing your endurance by hiking an extra mile or improving your squat weight by five percent. Celebrate small wins along the way to stay motivated. Align your goals with your outdoor lifestyle, making fitness a tool to enhance your hunting or hiking adventures.
