Don’t Make These Pre-Workout Mistakes


When you’re in the gym, more often than not your focus is on the actual workout, not your prep leading up to it. Yet you can’t just show up at the gym without a plan and expect to get optimal results. In this article, we’ll cover the things you shouldn’t do if you want the best training session. Don’t Make These Pre-Workout Mistakes!

Not Warming Up

Lots of lifters jump right into their working sets with no real warm-up. This might work for a while when you’re young, but as you get older, it’s a recipe for disaster. A good warm-up is not complicated. Spend 5-10 minutes on a treadmill or bike, do some stretching, and then perform 2-3 warm-up sets of your first exercise. These sets allow you to get in the groove mentally, and dial in your form and your tempo. 

You Don’t Have A Pre-Planned Routine

One of the keys to progress is to have a pre-planned routine. Don’t just show up and wing it. Rich believed in variety but he also planned out what he was going to do. You'll want to use progressive overload if you’re a beginner or intermediate. For your first few years, this should mean adding weight to the bar. As you begin to reach your strength ceiling, this might mean less rest between sets, more reps, more sets, and/or the use of intensity techniques. All this doesn’t work if you don’t track your progress, especially when you’re working on building strength.

Not Eating A Pre-Workout Meal

One of the biggest reasons to have a pre-workout meal is to take in fast-digesting carbs to support training energy. Of course, you should eat carbs the day before and leading up to your workout to help fill glycogen stores.(1) Not to mention, you should be taking in protein consistently to help you stay in a positive anabolic environment. Note that you do not want to overeat, there’s nothing worse than attempting to work out when you’re still feeling full. 

You’re Not Taking The Right Pre Workout Or No Pre Workout At All

Some lifters feel all they need is a cup of coffee before a workout. Or, they might be using an underdosed pre-workout they found online. It’s important to understand that quality pre-workouts, like the 5% Nutrition lineup, provide your body with well-thought-out nutrients that work synergistically to give you energy but also improve performance, elevate focus and motivation to train, increase endurance, and promote great pumps. 

All of these benefits make a big difference in your workout intensity and overall performance. You’ll be more likely to tap into the mind-muscle connection, you’ll be able to push harder and be stronger, and you'll have more than enough energy to get it done. With that in mind, why wouldn’t you want to use a pre-workout? Note that you’ll need to take your pre-workout about 30 minutes before training for maximum benefits.

You’re Not Mentally Preparing For Your Workout

To get the most out of your workout, you need to get psyched and hit the gym ready to Kill It. Just going through the motions is not enough. As noted, a good pre-workout can help you be mentally prepared. It also helps to review your goals and to look at pictures or watch a video of your goal physique that fires you up. That might be that individual posing or training. You can also add Mentality or Core Nootropic to your arsenal for optimal mental success. 


In this article, we reviewed the pre-workout mistakes you don’t want to make if you want to succeed in the gym. Follow these tips and get the maximum benefits from your routine. Don’t forget your 5% Nutrition supplements - stop and shop today so you’re fully stocked!


  1. Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259.
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