{"id":41261,"date":"2026-05-27T09:35:18","date_gmt":"2026-05-27T13:35:18","guid":{"rendered":"https:\/\/abccliniquesante.com\/?p=41261"},"modified":"2026-05-27T09:36:56","modified_gmt":"2026-05-27T13:36:56","slug":"9-habits-to-adopt-at-the-gym","status":"publish","type":"post","link":"https:\/\/abccliniquesante.com\/en\/chiropratique-en\/9-habits-to-adopt-at-the-gym\/","title":{"rendered":"9 habits to adopt at the gym"},"content":{"rendered":"<div class=\"qMYqUG_convSearchResultHighlightRoot\">\n<div class=\"\" data-turn-id-container=\"request-WEB:cc474e10-1d6e-48ab-84f3-10ad507e7b8b-0\" data-is-intersecting=\"true\">\n<section class=\"text-token-text-primary w-full focus:outline-none has-data-writing-block:pointer-events-none [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" data-turn-id=\"request-WEB:cc474e10-1d6e-48ab-84f3-10ad507e7b8b-0\" data-turn-id-container=\"request-WEB:cc474e10-1d6e-48ab-84f3-10ad507e7b8b-0\" data-testid=\"conversation-turn-2\" data-scroll-anchor=\"false\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm\/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg\/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\">\n<div class=\"flex max-w-full flex-col gap-4 grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+&amp;]:mt-1\" dir=\"auto\" tabindex=\"0\" data-message-author-role=\"assistant\" data-message-id=\"8f2be4fd-b2ce-40ff-9e6f-effb965c3d55\" data-turn-start-message=\"true\" data-message-model-slug=\"gpt-5-5\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden\">\n<div class=\"markdown prose dark:prose-invert wrap-break-word w-full light markdown-new-styling\">\n<p>Starting a workout with motivation, pushing your limits, and wanting to make rapid progress: these are often excellent intentions. However, in the weight room, many aches and injuries occur simply because certain fundamentals are overlooked.<\/p>\n<p>According to <a href=\"https:\/\/abccliniquesante.com\/en\/equipe\/chiropraticien-quebec-duberger-les-saules\/\"><strong>Dr. Maxime Gagnon, a chiropractor<\/strong><\/a> at <strong>ABC Clinique Sant\u00e9 Qu\u00e9bec<\/strong>, a few simple habits can make a huge difference in both preventing injuries and improving long-term performance. Whether you\u2019re a beginner or a regular gym-goer, these tips can help you train smarter and more sustainably.<\/p>\n<h2>1. Always start with a proper warm-up<\/h2>\n<p>Warm-ups are often underestimated, yet they play a crucial role in preventing injuries. Before starting a workout, the body needs to gradually raise its temperature, activate the muscles, and prepare the joints for physical exertion.<\/p>\n<p>An effective warm-up should include:<\/p>\n<ul>\n<li data-section-id=\"siwtue\" data-start=\"1161\" data-end=\"1229\">5 to 10 minutes of light cardio (cycling, treadmill, rowing machine, etc.)<\/li>\n<li data-section-id=\"siwtue\" data-start=\"1161\" data-end=\"1229\">Dynamic movements tailored to the planned workout<\/li>\n<li>A gradual warm-up of the muscle groups to be used<\/li>\n<\/ul>\n<p>However, static stretching before a workout should be avoided. When done on a cold body, it can sometimes increase the risk of injury. It is generally more appropriate to do it after the workout.<\/p>\n<p>&nbsp;<\/p>\n<h2>2. Pay attention to your posture during exercises<\/h2>\n<p>Poor posture during a workout can quickly lead to pain in the back, shoulders, or knees. Even with the best intentions, a poorly executed movement often results in compensatory movements that increase stress on certain joints. During a deadlift, for example, the back should remain as neutral as possible to reduce pressure on the lumbar structures. For the bench press, it\u2019s best to keep your shoulders pulled back rather than thrust forward. During squats, your knees should also stay properly aligned to prevent them from collapsing inward.<\/p>\n<p>Filming yourself or training in front of a mirror can be an excellent way to analyze your movements and correct certain technical errors. In some cases, working with a healthcare professional or a trainer can also help optimize exercise form and prevent injuries.<\/p>\n<p>&nbsp;<\/p>\n<h2>3. Prioritize technique over load<\/h2>\n<p>Lifting heavier weights can be motivating, but increasing the load at the expense of form significantly raises the risk of injury.<\/p>\n<p>A simple rule can help: when a movement becomes difficult to control, it\u2019s often best to reduce the load. Proper form generally leads to greater progress over the long term while reducing unnecessary stress on joints and muscle tissue.<\/p>\n<p>&nbsp;<\/p>\n<h2>4. Don\u2019t neglect recovery<\/h2>\n<p>Recovery is an integral part of training. It is during this period that the body repairs muscle microtears and becomes stronger.<\/p>\n<p>To promote proper recovery, it may be helpful to:<\/p>\n<ul>\n<li>Leave about two days between workouts targeting the same muscle group<\/li>\n<li>Include a lighter day in your weekly routine<\/li>\n<li>Alternate with activities such as mobility exercises, yoga, walking, or light running<\/li>\n<\/ul>\n<p>Rest periods between sets are also important:<\/p>\n<ul>\n<li>Maximum strength: about 2 to 5 minutes<\/li>\n<li>Muscle hypertrophy: about 60 to 90 seconds<\/li>\n<li>Muscle endurance: about 30 to 60 seconds<\/li>\n<\/ul>\n<p>Appropriate rest periods often help maintain better form and sustain performance throughout the workout.<\/p>\n<p>&nbsp;<\/p>\n<h2>5. Maintain a balanced workout routine<\/h2>\n<p>Many people tend to focus on visible muscles, such as the arms or chest. However, neglecting the stabilizing muscles can lead to imbalances and pain over time.<\/p>\n<p>A balanced workout routine should also include:<\/p>\n<ul>\n<li data-section-id=\"1p5optl\" data-start=\"4192\" data-end=\"4200\">The back<\/li>\n<li data-section-id=\"1p5optl\" data-start=\"4192\" data-end=\"4200\">The glutes<\/li>\n<li data-section-id=\"1p5optl\" data-start=\"4192\" data-end=\"4200\">The hamstrings<\/li>\n<li data-section-id=\"1p5optl\" data-start=\"4192\" data-end=\"4200\">Core strength and stability exercises<\/li>\n<li>Mobility in the hips, ankles, and shoulders<\/li>\n<\/ul>\n<p>A more balanced body is generally more stable, stronger, and more resilient to injury.<\/p>\n<p>&nbsp;<\/p>\n<h2>6. Listen to your body\u2019s signals<\/h2>\n<p>Acute pain, numbness, or unusual pain should never be ignored.<\/p>\n<p>Contrary to popular belief, \u201cpushing through\u201d pain is not necessarily a sign of progress. In many cases, it is actually a warning signal from the body.<\/p>\n<p>When pain occurs during an exercise, it is best to stop, analyze the movement performed, and identify what might have caused the problem.<\/p>\n<p>&nbsp;<\/p>\n<h2>7. Seek medical advice before the pain becomes severe<\/h2>\n<p>&nbsp;<\/p>\n<p>Many people only seek treatment when the pain becomes severe or persistent. However, a preventive approach can often help correct certain imbalances before they lead to a more serious injury.<\/p>\n<p>Regular visits to a chiropractor can help with:<\/p>\n<ul>\n<li>Assessing Posture<\/li>\n<li>Identifying muscle imbalances<\/li>\n<li>Optimizing certain movements<\/li>\n<li>Reducing the risk of injury<\/li>\n<li>Improving athletic performance<\/li>\n<\/ul>\n<p>Prevention is often easier and faster than recovering from an injury.<\/p>\n<p>&nbsp;<\/p>\n<h2>8. Ne pas oublier l\u2019hydratation et la respiration<\/h2>\n<p>Hydration and breathing are two aspects that are often overlooked at the gym, yet they are essential to performance. It is recommended to stay well-hydrated before and during your workout to help your body function effectively during exercise.<\/p>\n<p>Breathing also plays an important role. Exhaling during exertion and inhaling as you return to the starting position generally improves stability, control, and the effectiveness of your exercises. Proper breathing also helps protect the body during more demanding movements.<\/p>\n<p>&nbsp;<\/p>\n<h2>9. Adjust Your Routine Wisely<\/h2>\n<p>Completely changing your workout plan every week isn\u2019t always the best approach. On the other hand, repeating the exact same routine for several months can also limit your progress.<\/p>\n<p>The ideal approach is often to maintain a stable foundation for about 4 to 6 weeks, then gradually adjust certain elements:<\/p>\n<ul>\n<li data-section-id=\"hinocb\" data-start=\"6542\" data-end=\"6555\">Workloads<\/li>\n<li data-section-id=\"hinocb\" data-start=\"6542\" data-end=\"6555\">Exercise pace<\/li>\n<li data-section-id=\"hinocb\" data-start=\"6542\" data-end=\"6555\">Sequence of movements<\/li>\n<li>Training volume<\/li>\n<\/ul>\n<p>Incorporating a lighter week on a regular basis can also promote better recovery and help prevent burnout.<\/p>\n<p>&nbsp;<\/p>\n<h2>Train Smart for Long-Term Progress<\/h2>\n<p>In strength training, results don\u2019t depend solely on the weight you lift, but above all on how you perform the movements. Adopting good habits not only reduces the risk of injury but also helps you make more effective and sustainable progress.<\/p>\n<p>If you experience persistent pain or discomfort during your workout, or if you want to optimize certain movements, a healthcare professional can help you tailor your training to your needs and physical condition.<\/p>\n<hr \/>\n<p class=\"p1\">Visit the clinic nearest you:<\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/chelsea-gatineau\/chiropratique-a-la-clinique-de-chelsea-gatineau\/\">Chiropractic \u2013 Chelsea Gatineau (secteur Hull)<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/vaudreuil-dorion\/chiropratique-a-la-clinique-de-vaudreuil-dorion\/\">Chiropractic \u2013 Vaudreuil-Dorion<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/mirabel\/chiropratique-a-la-clinique-de-mirabel\/\">Chiropractic \u2013 Mirabel<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/valleyfield\/chiropratique-a-la-clinique-de-valleyfield\/\">Chiropractic \u2013 Valleyfield<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/quebec\/chiropratique-a-la-clinique-de-quebec\/\">Chiropractic \u2013 Qu\u00e9bec (Duberger-Les-Saules)<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/boucherville\/chiropratique-a-la-clinique-de-boucherville\/\">Chiropractic \u2013 Boucherville<\/a><\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><a href=\"https:\/\/abccliniquesante.com\/en\/trois-rivieres-2\/chiropratique-a-la-clinique-de-trois-rivieres\/\">Chiropractic \u2013 Trois-Rivi\u00e8res<\/a><\/span><\/li>\n<li class=\"li1\"><a href=\"https:\/\/abccliniquesante.com\/en\/sherbrooke\/chiropratique-a-la-clinique-de-sherbrooke\/\"><span class=\"s3\">Chiropractic &#8211; Sherbrooke<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<div class=\"pointer-events-none -mt-px h-px translate-y-[calc(var(--scroll-root-safe-area-inset-bottom)-14*var(--spacing))]\" aria-hidden=\"true\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Starting a workout with motivation, pushing your limits, and wanting to make rapid progress: these are often excellent intentions. However, in the weight room, many aches and injuries occur simply [&hellip;]<\/p>\n","protected":false},"author":431,"featured_media":41258,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[217,168,170,239,172,214],"tags":[],"class_list":["post-41261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chiropractic","category-chiropratique-en","category-kinesiologie-en","category-kinesiology","category-physiotherapie-en","category-physiotherapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>9 habits to adopt at the gym - ABC Clinique Sant\u00e9<\/title>\n<meta name=\"description\" content=\"Commencer l\u2019entra\u00eenement avec motivation, repousser ses limites et vouloir progresser rapidement : ce sont souvent d\u2019excellentes intentions.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abccliniquesante.com\/en\/chiropratique-en\/9-habits-to-adopt-at-the-gym\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 habits to adopt at the gym\" \/>\n<meta property=\"og:description\" content=\"Commencer l\u2019entra\u00eenement avec motivation, repousser ses limites et vouloir progresser rapidement : ce sont souvent d\u2019excellentes intentions.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/abccliniquesante.com\/en\/chiropratique-en\/9-habits-to-adopt-at-the-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"ABC Clinique Sant\u00e9\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-27T13:35:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-27T13:36:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/abccliniquesante.com\/wp-content\/uploads\/2026\/05\/Blogueinfolettre-10.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2240\" \/>\n\t<meta property=\"og:image:height\" content=\"1260\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"jriverin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"jriverin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/\"},\"author\":{\"name\":\"jriverin\",\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/#\\\/schema\\\/person\\\/73c541c919b42860f4d8b34cc49f9cd1\"},\"headline\":\"9 habits to adopt at the gym\",\"datePublished\":\"2026-05-27T13:35:18+00:00\",\"dateModified\":\"2026-05-27T13:36:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/\"},\"wordCount\":991,\"image\":{\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/abccliniquesante.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Blogueinfolettre-10.jpg\",\"articleSection\":[\"Chiropractic\",\"Chiropratique\",\"Kin\u00e9siologie\",\"Kinesiology\",\"Physioth\u00e9rapie\",\"Physiotherapy\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/\",\"url\":\"https:\\\/\\\/abccliniquesante.com\\\/en\\\/chiropratique-en\\\/9-habits-to-adopt-at-the-gym\\\/\",\"name\":\"9 habits to adopt at the gym - 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