If you’re wondering why your workouts aren’t giving you the gains and muscles you want, you’re probably doing something wrong at the gym. Here are exercise errors you must stop doing right now.


  1. Skip stretch and warm-up exercises. If you dodge your pre-workouts, you’re sure to get injured during your time at the gym. Dedicate 15 to 20 minutes of warm-up that involves jumping jacks, squats, or lunges to get your heart pumped up.


  1. Overusing the bike and treadmill. When people enter the gym, the first thing they do is climb in the stationary bike and treadmill. Although working with your cardio is essential, staying on a treadmill for 30 minutes won’t make you rip or lose weight. The only exception to this is when you want to train for an endurance event like a marathon.


  1. Exercising for too long. Exercising for two to three hours can be detrimental to your health. It could also lead to accidents and injury. When someone workout for too long, it could also trigger exercise addiction.


  1. Focusing on one part or muscle only. Remember that saying, “Do not skip leg day?” Yeah. For example, if you only do bicep curls, your guns will become bigger. What about the rest of your body? Flex all muscles involved in your body to make your workout worth it.


  1. Repeating the same exercise. If you feel your body adapting to the strain of your exercise program, then it’s time to change your routine. This is to let your muscles keep moving. Your workout should change every few weeks by alternating the exercise or change the sets, rest times, or reps.


  1. Mistaking pain for exercise burn. There’s a difference between a real body pain and exercise burn. Of course, your muscles will ache after working out, but if something doesn’t feel right, you need to stop exercising. It requires better judgment to know the difference between injury and normal exercise burn.


  1. Not drinking enough water. Drink enough water before and after your workout in the gym. Not drinking enough makes you lethargic, nauseous, and light-headed. Keep a handy water bottle with you always at the gym. Drink only enough when exercising. Too much water inside your stomach can also make you vomit.


  1. Taking more than enough protein shakes and energy drinks. Protein shakes and energy drinks contain too much sugar on it and help little during workouts. It can spike a rush for a while, but it’ll die down as quickly as it started. And didn’t we mention that it’s full of sugar?


  1. Getting discouraged. Slow progress is better than no progress at all. Don’t get too discouraged that you’re not training like everyone else. This discouragement can turn to anxiety and jealousy - either you’ll quit going to the gym or exercise too much, enough to be called an addiction.


  1. Not minding your breaks. Taking too much rest can delay your body from achieving your fitness goals. Meanwhile, taking little rest can be harmful to you as well.


Are you guilty in making these gym mistakes? Probably you’re still struggling in achieving your fitness goals.


Tips for making the most of your workouts

If you want to achieve your fitness goals, it’s important to practice proper exercise etiquettes. The gym can intimidate many, that’s why people have developed bad habits and ended up frustrated by their struggles.


To keep your burgeoning health regimen on track, here are tips for you to follow.


Think consistency over intensity

It’s never about how extreme your routine is, but instead, how consistent you are with your exercise. Try to schedule your workout into three times a week, then going to the gym at irregular intervals. Even if you can’t exercise on the next day, push yourself to do squats, sit-ups, or jumping jacks anyway.


Be conscious of your posture

How you perform deadlifts or squats with the proper posture can benefit your workout. You get to target the right muscles and prevent yourself from getting injured in the process.


Diet is also important

Don’t work out on an empty stomach or you’ll end up weak and nauseous at the gym. It’s better to eat at least an hour before exercising as you use the food you take as fuel to finishing that regimen. Also, be mindful of what you eat after a workout. To lose weight, 75% of the time is spent on eating what’s right.


Finish your routine

It’s very tempting to drop the reps and stay at count 10 when your trainer specifically says 15 counts. It’s important to push yourself and finish the last five before you can have a breather. But only do so if you can.


Invest in a protective gear if you can

If you’re not sure how your body would react during or after a workout, invest in a body protection gear like knee pads, wrist support, or ankle braces. Think about safety first if you want to continue exercising at the gym.


Frequently asked questions about working out

Perhaps you have questions about exercising at the gym but are too afraid to ask. If so, here are some of those queries you might be pinching yourself to answer.


How long should I work out?

The best workouts are done in no more than an hour. Some people have experienced better fitness goals by exercising at most of 45 minutes. According to research, individuals who do high-intensity interval training for 20 minutes burn off more calories than staying at the gym for 40 minutes.


How often should I work out?

Though there are no specific intervals, it’s best to keep it at a minimum of three times a week. During in-between gym days, you can keep active by walking or jogging. Just keep your activity level high.


When should I work out?

Would you want to workout at 6 AM or 3 PM? Technically, it depends on you as long as you can do it consistently. If you have more free time in the morning, then perhaps an early walk will do the trick. At the same time, if you want to finish all your tasks before hitting the gym, then an afternoon regimen would do fine.