The 5 Biggest Fitness Mistakes

By Karen Goeller, CSCS

Copyright © Goeller This article is not for reprint without written permission from the author.

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.
 

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
 

Mistake 1: You Use the Wrong Weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
 

Mistake 2: You Do the Same Routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right? WRONG! The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 2 weeks. My fitness clients never do the same workout twice.
 

Mistake 3: You Do Not Warm Up
Most people consider warm up time to be wasted time,. They would rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means better results. The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should be 5-10 minutes.
 

Mistake 4: You Use Bad Form
Gyms are filled with people performing exercises with bad form, poor technique. The two biggest reasons are that you aren't focusing on the exercise or you are trying to lift weight that is too heavy. Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you will avoid injury and actually benefit from each exercise.
 

Mistake 5: You Workout Alone
People who exercise alone are less challenged, less accountable and often see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is sometimes a recipe for disaster.

The best way to avoid injury and to see results is to train with me, your trusted source on fitness. I am passionate about seeing my clients achieve results. Call or email today to schedule your first workout.

Karen Goeller, CSCS

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You are responsible for your own personal safety. If you are a coach or trainer assigning these exercises you are responsible for the safety of your clients.
 

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