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Nutrition & Fitness Tips

8 Mistakes You’re Making at the Gym

8 Mistakes You’re Making at the Gym

You make sacrifices to lose weight and build muscle. You get up early to get in your exercises. You resist cravings for those no-good foods you know will just throw you off.

But if you’re committing these common gym mistakes, you’re only making things harder on yourself. Review each one to make sure you’re avoiding the mistake and getting the most out of every minute at the gym.

1 - You Let Your Phone Distract You

Perhaps the most common and the most frustrating gym mistake of all. Your phone. It’s flashing screens and demanding dings are throwing off your focus.

Yes, the occasional gym selfie is acceptable. But no, you don’t need to take selfies every time you hit the weights or live tweet your workouts.

Stay focused and in the moment. Leave your phone in the car - or if you must bring it in, put it in airplane mode for the duration of the workout.

One caveat here - you might be using an app to track your progress. Or maybe you have your set list or music in your phone. In that case, sure, bring it with you. But you can still set the other apps to Do Not Disturb so that you aren’t bombarded by texts, calls, and other nonsense notifications.

2 - You Don’t Bring Motivating Audio

Music can pump you up and help you get the most out of your routine. You may be surprised at how much more energized and motivated you feel when you’ve got a sweet playlist pushing you through each exercise.

Another option is an audiobook or podcast. Find something motivating that makes you excited to hit the gym and work hard.

3 - You Stay in Your Comfort Zone

Doing the same moves day after day will not get you the results you want. If your goal is to build lean muscle and promote daily wellness, you need to take a holistic approach to your workouts.

Working the same muscle groups all the time with the same exercises does not help you develop strength or balance. The same goes for always lifting and never doing cardio or stretching.

Get out of your comfort zone every now and then. Break up your routine by trying a new machine, joining a cardio class, or doing something totally different.

4 - You Work Out Without a Plan

If you randomly decide which muscles to work as you’re walking into the gym, you need to change your approach. Developing a solid workout plan will help you ensure that you’re hitting all muscle groups evenly and effectively.

Not sure how to do it? Research workout plans online or speak with a qualified trainer at your gym. Then develop a plan - that means writing it out and sticking to it - that will help you reach your fitness and strength goals.

5 - You Always Give It 110%

Hard days are exhausting, but make you feel powerful. You push yourself to your absolute limit, reaching that point where you just don’t have anything more to give.

But this shouldn’t be your everyday gym effort. You need light days in there too if your goal is to build lean muscle in a balanced, safe, and healthy way.

Mix your hard days with easier days. Include cardio and HIIT with your weight lifting. That will help you stay strong and injury-free as you lose weight and get strong.

6 - You Rely on Machines for All Your Lifts

Machines are great for isolating muscles and helping you get in specific workouts. But you lose something important when you rely too heavily on machines for every lift.

Using free weights helps you develop balance. It forces you to activate muscle groups all throughout your body - not just the one you would work with a machine.

Machines stabilize the weight for you. If you’re lifting free weights, you’ve got to do all that stabilizing yourself.

Maybe you like machines because you can lift more when you use them. Or because you’re worried about dropping weights and getting injured. But the truth is that lifting less weight but developing balance and overall strength as you do will ultimately lead to better results.

7 - You Skip Your Warm-Ups and Cool-Downs

You’re on a tight schedule. There’s only so much time you can spend in the gym. You’ve got to get in, get out, and get on with your day. So there’s no time to warm-up and cool-down. Right?

No way. The few minutes you spend on a dynamic warm-up and stretching and breathing through a cool-down are always worth it. Preparing your body with a short warm-up is essential. It helps get your muscles fired up and ready for a great workout.

The same goes for your cool-down. You just pushed yourself to get in a great workout. Now finish it right with a cool-down that lowers your heart rate, stretches your muscles, and helps reduce the risk of injury.

8 - You Forget to Use Supplements

A good diet will supply you with the nutrients and energy you need to get in a great workout. But using the best muscle building supplements and the best weight loss supplements will help you get results quicker.

Before you hit the gym, use a pre workout drink to boost your energy levels and prepare you for a great session. After, a post workout recovery drink will supply your muscles with everything they need to recover fast. And don’t forget to use the best whey protein supplement to increase your daily protein intake and supply your muscles with critical nutrients.

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Fewer Mistakes, Better Results

Even if you’re a gym workout expert, it’s good to analyze your routine from time to time. Are you committing any of these common mistakes? Make the necessary adjustments and enjoy even better results than you were already getting.


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