3 Common Fitness Mistakes to Avoid

Take a look around any gym and you will notice many mistakes. Mistakes that can waste time and derail anyone’s good intentions. Mistakes that, quite honestly, can put people in danger.

Maybe you’ve made a few of these mistakes yourself, I know I have!

By avoiding these far too common gaffes, you’ll save time, stay safe and see results FAST!

Check out these 3 fitness mistakes you need to avoid, and their solutions to get fit fast!

Mistake #1: You’re using the wrong weight 

I often say, “too much weight builds egos, not muscles”. I see far too many people guilty of this. If you are doing ¼ range of motion and find yourself cheating by swinging the weight up and down, the weight is too heavy. The flip side is the person who is in the gym at 6am, with good intentions, but seems to be just going through the motions.

You need to challenge yourself. Focus everyday you’re in the gym. Think about what you're doing, what muscle you're trying to work. Contract the muscle (SQUEEZE)! Tension = Growth.

(Too much weight builds egos, not muscles!)

The correct weight should feel challenging by your last few reps (8-12 reps), but you shouldn’t sacrifice your form. If you do, lighten the weight a little.

Mistake #2: You do the same routine 

If you pay attention, you’ll notice most people do the same exercises every time they go to the gym. Probably because they've been doing the same routine for as long as they can remember.

What happens after time is, your body gets accustomed to your routine and those same exercises lose their effectiveness after a while. I suggest that you change your routine every 3-4 weeks. For example, if you are working your arms, change up the exercises. There are dozens of different ways to target the muscle: change your grip (narrow or wide); use a different bar (easy curl or straight); use dumbbells instead of a bar; or use machines. You can also change the order in which you do these exercises. The point is, keep your body and your muscles guessing in order to maximize the effectiveness of your workouts.

Mistake #3: You’re using bad form 

Gyms are littered with people who use bad form. Mostly because they don’t know any better or they're trying to lift too much weight. There are tons of resources on the internet, from qualified people, who can show you the proper way to perform an exercise.

(Are you using bad form?)

If you are unsure, learn the proper form and concentrate on what you’re doing. I strongly believe in the Mind-Muscle connection too. Get your mind into the muscle you are trying to work and lift/push/pull with that muscle, contract (SQUEEZE), slowly release and feel the negative and repeat. If you can achieve this, you will notice results and fast.  

I’ve been working out for over 25 years now and I have been guilty of all 3 of these mistakes at one point or another. However, if you're mindful and can avoid these mistakes, you will see results... faster.

Stay tuned for More!