14 Common Workout Mistakes and How to Do Better

Exercise seems like an easy thing to do—until you walk into the gym. With all the options available, it’s easy to head straight to whatever seems familiar. Usually, the treadmill. But if you want to achieve your fitness goals, you’ve got to have a workout plan. 

What Are Some Common Workout Mistakes Beginners Make?

From forgetting to hydrate to skipping warm-ups, there are a lot of simple makes beginners—and even experienced exercisers—make during a workout. So we asked people, "What is the most common mistake people make at the gym?" Check out these 14 responses, plus tips on how to do better: 

• Assuming Everyone—or Anyone—Is Watching

• Ignoring Dehydration

• Trying to Emulate Others

• Skipping Warm-ups and Cool-downs

• Following the Same Routine

• Comparing Yourself to Others

• Improper Breathing

• Not Taking Proper Precautions for Injury Prevention

• Not Tracking Your Rest Times

• Following Too Many Trends Instead of Doing Essential Exercises

• Lacking Focus While Doing a Workout

• Inadequate Understanding of Your Body and Limitations

• Jumping into Heavy Lifting Before You’re Ready

• Lacking Consistency Leads to Lacking Results

Assuming Everyone—or Anyone–Is Watching

One of the biggest mistakes people make at the gym or fitness studio is assuming that other members are watching or even noticing them. Newcomers often feel like they are being judged or scrutinized by other gym-goers when in reality, most people are focused on their own progress and workouts.

It can be intimidating to enter a new environment, especially one that is full of experienced and fit individuals, but it is important to remember that everyone is there for the same purpose: to improve their physical health.

Everyone has to start somewhere, and no one is expecting you to be an expert right away. If other gym-goers do notice and give you notes, chances are their intentions are entirely well-meaning and they will only want to cheer you on and help you improve.

Tasia Duske, CEO, Museum Hack

Ignoring Dehydration

Being dehydrated is one of the biggest mistakes I see people make when they are at the gym. Not drinking enough water during and after workouts can lead to serious health problems, such as muscle cramps, an increased heart rate, and a lack of energy.

Being hydrated is not only important while working out but also before you even pick up your first weight or start your first round of cardio. Being properly hydrated helps improve performance and provides energy to muscles. If a workout feels harder than usual, stop for a moment and drink some water! Being adequately hydrated will ensure that you are getting the best results from every session.

Antreas Koutis, Administrative Manager, Financer

Learn more in our Hydration Guide!

Trying to Emulate Others

When people find themselves in a social setting, following others is an instinct most of us give in to, and this is probably the most common mistake people make at gyms, too. In settings such as these, there are bound to be others who are fitter than us and may even have achieved what we are planning to accomplish for ourselves.

However, the one thing we forget here is that every individual has unique physical and mental structures, and their fitness goals and wins are often a result of this specific balance. In trying to emulate others, we may not only adopt a fitness regime with little impact but may even harm ourselves with serious injuries. The best plan is to consider our own unique set of challenges and align them to achievable goals.

Riley Beam, Managing Attorney, Douglas R. Beam, P.A.

Skipping Warm-ups and Cool-downs

Many people don't realize the importance of both a warm-up and a cool-down. They usually only do one or the other. A warm-up helps prevent injury by gradually raising your body temperature and increasing blood flow. A cool-down‌ can prevent muscle soreness from your workout. It aids in recovery. Both are important if you're going to be working out regularly.

Melanie Edwards, Sr. E-Commerce & Digital Product Manager, Olipop

A warm-up can be a visit to the sauna, 10 minutes on the rowing machine, or a few lightweight sets of each exercise in your weightlifting routine. Learn more about warm-ups and cool-downs to maximize your workout!

Following the Same Routine

One of the biggest and most common mistakes that people make at the gym is doing the same workout repeatedly. Not only does this lead to boredom and prevents one from staying consistent, but it also prevents an individual from getting the results they need as the muscles need to be challenged by increasing weights, increasing reps, or working on different techniques to achieve one's goals.

Also, it is advised to switch it up to not only target different muscle groups but to pair different workout styles together, such as cardio and strength training, to gain the maximum benefit.

John Gardner, Co-Founder & CEO, Kickoff

Comparing Yourself to Others

The biggest mistake that people make at the gym is probably to compare themselves to others. We're each at different stages of our own journeys in life. I was in peak physical condition in my 20s, but then life got in the way and now I'm on a weight-loss journey. If I focus on comparing myself to others, I'll be far less likely to get into better shape. Instead, I try to focus on my own goals and make each day better than the last.

Dennis Consorte, Digital Marketing & Leadership Consultant, Snackable Solutions

Improper Breathing

In today's highly stressed times, incorrect or disorganized breathing is a typical problem for many people. Many people breathe through their mouths and shallow chests instead of using their diaphragms to breathe from the belly.

When you breathe through your mouth rather than your nose, you are mouth breathing. Inadequate breathing can cause elevated stress levels, blood pressure, anxiety, muscle tension, and reduced cardiovascular output, making it more difficult for you to work out hard and lose body fat.

When working out and raising your heart rate, concentrate on taking deep breaths through your nose (you should feel your abdomen expand as you do this) and exhaling through your mouth.

Isaac Robertson, Fitness Trainer & Co-Founder, Total Shape

Not Taking Proper Precautions for Injury Prevention

One of the biggest mistakes people make at the gym is not taking proper precautions for injury prevention. For example, lifting weights incorrectly can lead to lower back pain and wrist injuries because of too much strain on these joints and muscles.

Working out in improper form can also lead to muscle strains and tears that take longer to heal than if there were no injuries at all. Be sure to stretch before and after working out in order to reduce the risk of injuries that could interfere with your workout routine or even your daily life.

Johannes Larsson, Founder & CEO, Johanneslarsson.Com

Having a full range of motion is important for staying active. Learn more in our article, Flexibility Training: Finding Your Best Range of Motion.

Not Tracking Your Rest Times

Wasting time and not tracking your rest times is a crucial mistake. You must allow the body time to rest and rebuild after a workout. When you don’t track your rest times, you risk over-training or pushing too hard, which can lead to burnout and injury.

Taking regular breaks between sets is key in order to perform optimally at each session. By tracking your rest times, you know when to push yourself and when to take a break. It’s an important part of your overall fitness routine that shouldn’t be overlooked!

Asker Ahmed, Director & Founder, iProcess

Following Too Many Trends Instead of Doing Essential Exercises

Attending the gym to take mirror selfies and make push-up videos to look cool on social media can be a big mistake, especially for first-time gym attendees. Gym selfies can be a great motivation tool as they see progress toward a goal, but many often get carried away by the thought of getting validation and so pick out exercises that are trending.

The better course of action should be to consult a professional fitness trainer to learn about exercises that will increase their core strength and capacity.

Sean Harris, Managing Editor, Family Destinations Guide

Lacking Focus While Doing a Workout

Loss of concentration while doing a workout is a common occurrence. Almost every exercise in the gym involves heavy lifting, and countless stories show that distraction can lead to long-term injuries or, even worse, hospital stays.

Although many people may think that lifting weights up and down is enough, in fact, each exercise is a complicated process that requires proper preparation. This includes a good warm-up, a solid grip on the device being used, decent training, and concentration.

We should not talk to a friend or other trainee during exercise, and listening to the surroundings isn’t recommended either. There’s a risk that we can hear something that will make us laugh, and this can lead to the equipment falling on us. It's a good idea to have wireless headphones in your ears, turn on your favorite motivational music, and focus only on the training.

Agata Szczepanek, Community Manager, LiveCareer

Inadequate Understanding of Your Body and Limitations

One of the biggest mistakes people make with gym or fitness studio visits is not adequately understanding their bodies and limitations. Without a thorough understanding of our individual needs, we can easily overdo things and cause injury to ourselves that could have been avoided.

To ensure success at the gym, individuals must take stock of their bodies before commencing any regimen and make sure they are operating within an appropriate threshold. This means ensuring workouts aren't too challenging or complex based on experience level, always doing warm-ups before exercise, and using the right form when lifting weights. Taking these steps will allow people to maximize their physical results while still staying safe.

Benjamin Okyere, Data Engineer, Stress Reliever

Jumping into Heavy Lifting Before You’re Ready

Lifting heavy weights can be a great way to build muscle and burn calories, but it is important to start slowly and progress gradually. If you try lifting too much weight at the start of your workout routine, you risk straining or even tearing your muscles and tendons.

This can not only be extremely painful, but it can also lead to a significant amount of downtime from the gym, as your body needs time to heal. So instead of trying to work with heavier weights immediately, start slow and focus on proper form.

This way, you can build strength gradually while increasing your endurance and preventing injuries. And over time, as you continue to work out regularly, you'll be able to lift more weight and see even faster results.

Michael Hamlin, Founder, EverFlex Fitness

Lacking Consistency Leads to Lacking Results

The gym is not a New Year's resolution; it is a lifestyle. Many people go to the gym on January 1 and think that by being in the building, they are accomplishing their goals. The problem is that the gym is not instant gratification; it requires dedication.

This dedication takes place both in and out of the gym. It manifests in the forms of nutrition, rest, hydration, and a muscle-building fitness regimen over a period before seeing results. Most people lack self-discipline and surround themselves with people who also lack the self-discipline to achieve their fitness goals. Creating a workable routine is the best way to combat inconsistency and will lead to results over time!

Nick Varga, Chief Riding Officer, ERide Journal

What’s the Best Way for a Beginner to Approach the Gym?

Make time to create a plan of action to help you avoid these and other common training mistakes.

Set Fitness Goals

Setting goals is the foundation for creating a training program. Your workout plan should include short- and long-term fitness goals which might include:

• “I will add two cups of vegetables into my diet daily.”

• “I will increase my bench press by 10% this month.”

• “I will warm-up for 10 minutes before each workout.”

Learn how to create SMART goals here: Setting Fitness Goals is Essential to Long Term Success

Once you’ve set your SMART goals, get a fitness journal and track everything.

Free Weights are Your Friends

Weight training is important to overall fitness. The benefits of weightlifting extend from young athletes to seniors and people with chronic health issues. Unfortunately, most beginners walk into a gym and head straight for the cardio equipment. Cardio is great, but strength training helps to:

• increase fat loss 

• improve bone health 

• increase quality of life

• reduce pain 

• improve joint stability 

• reduce risk of injury

What’s the easiest way to include strength training into your fitness training routine?

Follow the Principle of Progressive Overload

During the first few weeks of exercise, you’ll get stronger. The muscle strength comes from your brain and muscles communicating faster, not from muscle growth. But…muscles adapt to exercise by getting stronger. So, when that 15-pound dumbbell starts feeling light, it’s time to switch things up. 

Here are five ways to change your weight training routine for more muscle growth and strength:

1. Gradually increase the amount of weight you lift.

2. Increase the number of repetitions per set.

3. Add a set to each workout.

4. Change the tempo so that you perform each movement faster or slower.

5. Shorten the amount of rest time between sets.

Keep track of each of these variables in your training journal. This will help you plan post-workout recovery and avoid over-use injuries.

Make Cardio Count

Here’s the thing about cardio…it’s good for your heart, not fat loss. Now that you know, let’s make your next cardio session count!

Find Your Target Heart Rate

To keep your heart, lungs, and blood vessels healthy, you need to exercise at the right intensity. Follow these steps:

1. Upon waking, find your resting heart rate (RHR). Count your pulse for 30 seconds and multiply by two.

2. Find your maximum heart rate (HRmax). HRmax = 220 – (age).

3. Enter your RHR and HRmax into the following equation. THR = [(HRmax – RHR) x %Intensity] + RHR.

This person should start training at 50% intensity or a heart rate of 124 bpm. Gradually bump up the intensity as training feels easier.

Don't get bummed thinking you have to log a ton of miles in your joggers. Running isn't the only form of cardio. Lots of fun activities have cardiovascular benefits. You can read more in our article, Cardio Workouts: Fitness We Love to Hate

Track your target heart rate and the duration of each of your cardio sessions. This will help you decide when to pump things up!

Diet Counts, Too

One of the most common training mistakes is neglecting nutrition. Some people maintain their current diet. Others radically change their diet. And some consider exercise a golden ticket to eat whatever they want. If fat loss is one of your fitness goals, then your diet should support, not sabotage that goal.

Here are some tips:

• Skip highly processed and sugar-sweetened items

• Eat more protein, add more vegetables

• Make time for satisfying meals

• Separate feelings and food

• Eat when you're hungry

Find Your Crew

Exercise is more fun and you'll be more consistent if you find a group of like-minded people to work out with. Try local parks and recreation centers to see what's available.

You should also consider hiring an ISSA Certified Personal Trainer.

Hiring a fitness trainer takes all the guesswork out of exercise. You just show up and focus on the workout. With the help of a certified personal trainer, you'll:

• meet those bench press goals

• get in shape for the beach

• avoid overuse injuries

• protect your joints

• achieve your goals faster

...and learn how to maintain your health and fitness for life. It's a win-win!

To add even more knowledge to your health and fitness databank, or to become a trainer yourself, check out the ISSA's Personal Trainer course.

Click HERE to download this handout and share with your client!