10 Things You Should Never Do Before A Workout (Learn Why)

Dodging warm-ups? Big mistake. Saw a client get sidelined for weeks with a muscle strain from it.

Turns out, skimping on joint and muscle prep is a top reason for serious strains – Sports Medicine studies confirm it. [2].

The fix? Get your body ready with some static stretching first. Always kick off with a few minutes of dynamic stretching for peak performance.

Relaxing too much? Your muscles tighten up as per research published by National Library of Medicine [3].

Try light cardio or foam rolling to boost blood flow and oxygenate those muscles.

And don't forget to throw in some weight dynamic stretches. They're great for getting your muscles primed and injury-free, plus they amp up your overall performance.

3. Workout Without a Fitness Plan

Exercising without a plan is something I always advise against

It's a bad idea to exercise without a strategy, as you'll be wasting time hopping from one piece of equipment to the next.

Psychological preparation is key. Techniques such as visualization and setting clear goals before your workout can significantly enhance your focus and performance, making your gym sessions more effective and enjoyable.

Start by setting aside upper and lower body days, including leg day exercises. Then you can add specific pull, push, and stretching exercises for each workout.

From my experience, eating heavily before a workout is a no-go for me and my clients. It's a fast track to 'stitches' and feeling like a sloth.

Eating huge fatty and fiber meals can cause bloating because fat and fiber take way more time to metabolize and get absorbed in the digestive system.

Harvard School of Public Health says heavy meals and intense workouts don't mix, causing gut woes [4].

Also, watch out for exercise-induced anaphylaxis (EIA) – it's a real thing if you eat the wrong stuff before exercising, as the University of Rochester points out [5].

“Your pre-workout habits can set you up for either an effective or ineffective workout."

- Dempsey Marks, Personal Trainer

As a personal trainer, I always advice my clients to go for a light, nutrient-packed snack like whole wheat bread rolls, fruits, veggies, or a protein shake.

Got EIA? Skip the trigger foods and chat with your doctor for advice.

Related: Should I Eat Before or After a Workout?

Drinking excess water before working out can make you feel queasy, create cramps, or want to end the session early.

According to research published by the National Institutes of Health, you may also increase your risk of hypernatremia, an uncommon but severe illness, by attempting to chug down a gallon before hitting the gym [6].

Also, with excess body water, the kidneys cannot handle the fluids quickly enough, and this causes the body cells to imbibe the fluids and swell, as per WebMD [7].

Make it a rule to drink just enough water throughout the day in small bits instead. Drink a few sips before your workout, especially if you're doing it in the morning.

Related Articles:

• Should I Drink Water While Working Out?
• What Not to Eat Before a Workout?

6. Drink Too Much Caffeine

Although there is evidence linking caffeine use to improved performance, there may also be severe adverse effects.

According to a study published by Medicine & Science in Sports & Exercise, caffeine use before or during exercise may raise the risk of blood clots [8].

During two high-intensity training sessions, the researchers monitored 48 men and discovered that caffeine boosted their coagulation factor.

The males who had caffeine-containing beverages before working out were more likely to get blood clots, associated with significant medical conditions like heart attack, stroke, deep vein thrombosis, and pulmonary embolism.

Working out with excess moisturizer on your skin can clog sweat glands and skin pores, making it difficult for your skin to breathe.

I've seen cases where over-moisturizing before a workout led to discomfort and even safety issues. One of my female clients had a close call with weights slipping due to excess lotion

If you have dry skin, try using light moisturizers in fewer amounts before working out. Otherwise, it would be best to avoid it altogether.

8. Take Anti-Inflammatory Medication

While it's tempting to pop over-the-counter pain meds for pre-workout aches, it's often not the best move. These drugs don't just target the pain area – they affect your whole body.

Moriarty Physical Therapy's research warns that painkillers pre-exercise can lead to more injuries, as they mask pain signals critical for avoiding overstrain [9]. 

Additionally, most medications relax muscles, which can negatively impact your muscles and reduce your performance.

According to WebMD, Ibuprofen may worsen exercise-related intestinal damage and impair the gut barrier in healthy gym goers and athletes [10].

Dr. Rainier Guiang cautions that nonsteroidal anti-inflammatory drugs (NSAID) before workouts could reduce organ blood flow, risking organ damage or heart attacks.

Instead of reaching for meds for minor aches, consider rest days to let your body recover naturally.

For serious, ongoing pain, it's best to consult a doctor.

Research published in the National Library of Medicine reveals that back-to-back workouts without proper rest can lead to overtraining syndrome (OTS) [11].

Pushing too hard, especially with closely spaced sessions, can backfire, harming your health and stalling progress.

Studies in Frontiers confirm OTS can lower fitness levels, hurt performance, and increase injury risk [12].

This is true for intense routines like HIIT, aerobics, and weightlifting, which can lead to burnout. To avoid this, exercise within your limits and prioritize recovery time.

Remember, post-workout self-care is crucial to recharge and maintain your exercise momentum.

10. Consume Alcoholic Drinks

It only takes a little alcohol to impair your ability to manage your body.

Additionally, it damages your coordination and focus, making it difficult for you to do the sets in the proper form, and this affects your performance in the long haul.

It's best to skip your next workout if you're enjoying a happy hour with your friends that day.