Mistake 5: Not Warming Up Properly For Each Day's Training

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Mistake 5: Not Warming Up Properly For Each Day's Training

You simply cannot be a serious athlete, or even a regular gym-goer pushing heavy weights, and think you can get away with skipping warm-ups.

"Take something like a workout with a heavy dose of ring muscle-ups," says Fraser. "I used to jump up on the rings and do a couple muscle-ups when my heart rate was low to get certain body parts warmed up and ready for the workout," he explains. "But now, I take a step back and ask myself what muscles I'm going to use, and which joints are going to take a pounding. Then I'll base my warm-up on exercises that will get those muscles and joints ready and mimic the movements I'm about to do. This way, when I start to get fatigued, my body naturally defaults to those same patterns."

Mat Fraser performing ring dips

Fraser says he used to think of warm-ups as wasting 15 minutes of his time. Now, he knows that if he wants the workout to go well—and feel good enough to do another one after—warming up properly is not something you just wing or skip completely.

"Doing everything in my power to prevent injury and just make sure I feel good before training is super important, but it also makes a huge difference in how I feel going into the next workout," he says