Let me preface this post with the fact that I have made ALL of these mistakes at some time! And at least if you’re at the gym, you’re trying!
But here are the top ones I see:
Mistake #1: You hold the railings of the treadmill.
A lot of people hold the railings, perhaps because they’re afraid of falling. But when you’re at the gym, that’s where you want to train for real life. And in real life, your arms would be swinging while you walk. Let go! Be free! It will train your balance better, be a more aerobic workout, help prevent rounded shoulders and even make you burn more calories!
Mistake #2: You only use the cardio equipment!
Cardio equipment has its place, but if your goal is to lose weight, you want to hit the weights, too. Did you know that your body returns to its pre-workout calorie-burning level as soon as you leave the gym if you’re just doing long cardio sessions? But if you want to burn even more calories for 24- 48 hours after your workout (known as “EPOC,” or excess post-oxygen consumption), you’ll want to lift weights and do some high-intensity intervals. So if you’re using the treadmill, check out some of those interval programs.
Mistake #3: You saw someone do an exercise and, without instruction,
you try it on your own.
I love to get new exercises ideas at the gym, but more often than not, I see a lot of what NOT to do! One of the most dangerous gym crimes I see is bad kettlebell swings. Kettlebells aren’t really that different from weights, but when you start swinging around all that iron, you’d better know what you’re doing. Check out this link for an excellent kettlebell swing lesson: https://www.girlsgonestrong.com/exercise-spotlight-kettlebell-swing/
Mistake #4: You use the equipment incorrectly.
There’s a reason that most gyms offer a free session with a trainer to orient you to the machines. Yes, they want you to sign up for personal training sessions (and by all means, sign up!). But the other reason is so that you don’t get hurt. Take advantage of the free session. Most gyms also encourage the trainers to circulate the gym while they’re not with a client so that they’re available for your questions. So ask away! That’s why they’re there!
Mistake #5: You eat your profits after your workout.
I will always remember the time I saw someone all sweaty at Starbuck’s, wearing a t-shirt from the new gym in town. I asked her how she liked the gym, and she said that she loved it. “The workouts are so hard that I always come here and reward myself with a crappuccino.” (Okay, I added that last word.) But seriously, even an intense workout can be canceled out with the calories of just one muffin! Make the most of your exercise by having a whey protein shake immediately following it!
Mistake #6: If you still look pretty after your workout!
Some people read books, talk on the phone, or distract themselves so much that they leave the gym without having worked up a sweat at all. If you still look cute, you probably didn’t work out hard enough.
Mistake #7: Lifting weights that are too light.
This infraction ties in with Mistake #6. If you can lift that weight more than 20 times, it’s time to bump it up to a heavier weight. While you don’t want to overdo it, you do want your workout to be worth your time. Oh, and don’t worry about bulking up. It takes months, if not years, for weight lifters to get that bulked-up look. And they lift the big weights down at the end!
Mistake #8: You don’t go to the gym at all!
This gym looks so lonely! I love to see the gym in January when it’s full of people enthusiastic about exercise! I think the biggest mistake people make is being over-zealous when they first start out. Just start easy, and keep going. Never give up. It’s intimidating at first, but it will get easier over time. In fact, most of the trainers I know were very overweight or out of shape at some point in their lives, and their efforts to become healthier actually brought them to their present careers. So if anyone would understand, it’s the other people at the gym. The door is always open! Who knows? Maybe you’re the next trainer-to-be!