Eating too much before training can make you feel sluggish.

If you are struggling to make progress in the gym, you could be making common mistakes that are holding you back.

Personal trainer and owner of Geezers Boxing, Leon Bolmeer, shares the common habits that could be slowing down your fitness progress.

Stretches beforehand

Many of us have been told that stretching before a workout is essential, but not all stretches are helpful.

“Static stretching might seem like a good way to warm up, but it can actually increase your risk of injury,” he warns. “Instead, focus on dynamic stretches that mimic the movements of your workout to prepare your muscles effectively.”

The expert explains that using a foam roller before a workout can destabilise certain muscles, especially if you do it often. Instead, do this after your workout to target specific areas.

Skipping post-workout stretches

Skipping stretching after your workout could make your next session more difficult and increase your risk of injury.

“After a workout, your muscles need time to relax and recover, but many people rush off to work in the morning and neglect this step,” Leon says. “Sitting for long hours only makes things worse, as it causes muscles to tighten and stiffen.”

Overkill on cardio

If you focus on strength or resistance training, avoid using up all your energy on cardio.

“Excessive cardio before a workout can drain your energy and reduce your effectiveness during strength or resistance training,” the personal trainer states. “Keep cardio to a moderate level to warm up or cool down without overdoing it.”

When you eat

It is important to eat the right amount of food before and after exercise.

“Eating too much or too close to a workout can make you feel sluggish, while eating too little can leave you weak and fatigued,” Leon advises. “Proper timing and portion control are essential to fuel your body for peak performance.”

Drinking too much coffee

Coffee can be an effective energy booster, but if you drink too much, you’re likely to experience an energy crash.

“Caffeine can be a useful pick-me-up, but over-consumption before exercise can lead to dehydration, dizziness, and even a mid-workout energy crash,” he explains. “Stick to moderate amounts and time your intake carefully.”

Sugary drinks

Likewise, skip the sugary drinks.

“Smoothies may seem healthy, but many are high in sugar and can contain up to 800 calories, causing an energy spike and crash,” the expert continues. “Energy drinks can also spike blood sugar, raise blood