Some years ago, I decided that it was time to seriously start taking care of my physical health, aka working out. However, since I wasn’t “that” girl, meaning the girl who would spend a significant amount of time at the gym, I had many misconceptions, and I could characterize myself as a “newbie” in the fitness world. I just wanted to be healthy without paying much attention to what constitutes healthy and how to benefit from exercise. As a result, I found myself not having the outcomes I wished for without having any more than a vague idea of what I was aiming for by working out. Therefore, I was disappointed and began to realize that all those fitness gurus and experts were just scams and I soon got tired of practically not achieving anything.

It was sometime after I joined a Pilates studio that I actually learned what constitutes a beneficial workout. While diving into the magic of Pilates, I started acknowledging the fitness mistakes I used to make (thankfully, not anymore!), and I didn’t get the results I wanted.

If you are also tired of working out consistently but not seeing the results you desire, you may be making some of the mistakes I made and severely slowing down my fitness progress, making me feel that I was spending my valuable time for nothing. And, apart from the slow process of building my ideal body, I also had some minor injuries or sore muscles for days after my last workout.

Fitness experts say that mistakes we make regarding our workout routine can damage our bodies and overall well-being. The sooner we identify them, the better and more beneficial our workout will be, and the sooner we will achieve our fitness goals. So, identifying and correcting these mistakes is the optimal way to maximize the effectiveness of your workouts and achieve the results you've been striving for.

What you don’t want to do is give up on your training and let these mistakes hold you back from reaching your fitness potential. Read on to discover the ten fitness mistakes I made, how I managed to avoid them, and how I started progressing towards a healthier and fitter self.

I Didn’t Manage My Expectations

That means that I never set a concrete fitness goal and never managed my expectations on how to achieve this goal. For example, I never narrowed down the “I want to be healthier” goal, so I just started going to the gym without purpose. I wrongfully thought that since I had little experience working out, I could do better than a beginner, resulting in visiting the gym every day, not having a workout schedule, and not being able to execute the majority of exercises I was thinking since they were too advanced. Do you see the pattern? A newbie without significant experience trying to be a professional trainer -what an unrealistic expectation!

However, while having a clear vision of what you want to achieve is essential, setting overly ambitious or unrealistic targets can be counterproductive and lead to disappointment and frustration. When you set unrealistic goals, such as expecting to lose 25 pounds in a month or build a significant amount of muscle in a short period, you put excessive pressure on yourself. This unnecessary pressure can lead to a sense of failure and a lack of motivation, ultimately hindering your progress and potentially causing you to abandon your fitness journey altogether.

For this reason and in order to avoid this pitfall, it's essential to set SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals that are realistic and aligned with your current fitness level, lifestyle, and available resources. For instance, if you need to be at the office every day at 8 am and already have a busy morning, hitting the gym earlier may not be an excellent fit for you, and you will eventually skip workouts. Or if you are not a morning person, deciding to wake up only for a workout won’t work well.

It’s better to move with baby steps each time, make a flexible and achievable workout schedule, and target small goals every time rather than becoming a fitness model within a month—it won’t work, and you will probably risk both your physical and mental health. Also, keep in mind to focus on the process rather than just the outcome so that you can maintain a positive and sustainable approach to your fitness adventure.

I Didn't Warm-Up Properly

Being a very career-focused person, you can imagine how much of a sacrifice it would be for me to spend my hours working out rather than working. So, many, many times, I skipped warm up in order to save me some time. After many hours spent in the gym without any particular result, I came to the conclusion that warming up is a crucial component of any effective workout routine, and it’s important to spend enough time doing it correctly. Skipping proper warm-up increases the risk of injuries, reduces our performance, and delays muscle recovery.

A proper warm-up prepares your body both physically and mentally for the demands of your workout. It gradually increases your heart rate, blood flow, and body temperature, which helps to lubricate your joints and activate the muscles you'll be using. This, in turn, improves your range of motion, flexibility, and overall movement efficiency, allowing you to perform exercises with better form and technique.

I learned from my Pilates trainer—where I spent 20 minutes only on the warm-up—that neglecting to warm up can lead to muscle strains, joint pain, and even more painful injuries like tendinitis or ligament tears. These types of injuries can sideline you from your workout routine for an extended period, setting back your progress and potentially requiring medical intervention. To avoid my mistake, try to include a dynamic warm-up tailored to your specific workout routine, even if it is only 10-15 minutes long; your body will thank you!

I Didn’t Take Any Breaks

Even though I hadn’t set any particular goals, I decided that the only way to see results was to work out daily. However, fitness experts insist on letting our bodies rest for some days and not falling into the trap of overtraining. While it is undoubtedly admirable to have a strong work ethic and a desire to push your limits, overtraining can have severe consequences for your body.

When you overtrain, your body doesn't have the necessary time to repair and rebuild the muscles that were broken down during your workouts. Therefore, you will probably notice decreased performance and chronic fatigue, whose origins you won’t be able to determine. According to several studies, overtraining can also take a toll on your mental health, causing symptoms like irritability, anxiety, and depression—all in good measure.

Don’t forget to take breaks and listen to your body. Not all days are the same, and if you constantly push yourself to exceed your limits, then you will end up being tired and counterproductive. Also, make sure that you engage in low-impact activities or complete rest, balancing the intensity of your workouts as well. This way, your body will be restored, and therefore, you will maximize the effectiveness of your workouts and avoid the negative consequences of overtraining.

I Didn’t Watch Out For My Technique

No matter how many hours you spend on the Pilates Reformer, on the mat, or at the gym, or no matter how many reps of each exercise you execute, you will not see any results if you don’t perform the technique correctly. Effective and safe workouts must be executed with the proper form and technique since poor form can impede progress and increase the risks of injury. Improper form can stem from various factors, such as a lack of understanding of proper technique, trying to lift too much weight, or rushing through exercises, even when you don’t follow your trainer’s breathing instructions. When you perform exercises with poor form, you put unnecessary stress on your joints and muscles, which will lead to pain, discomfort, and an ineffective set of exercises. For example, every time I performed squats, I used to do it with a rounded back: this put undue stress on my lower back, and I couldn’t see any results on my glutes, even though I could do 100 reps each time.

When you are new to a sport, or if you are practicing for the first time, it’s better to get professional assistance first, aka a certified trainer who will help you and guide you through the technique of each exercise and how to use your body to perform the exercise correctly. Also, a professional fitness expert will teach you how to use the equipment correctly without harming yourself during the workout. Additionally, listening to your body is essential; if something causes you pain, it’s not beneficial; on the contrary, you may end up injured. Adjust your workouts according to your body’s needs and physical condition, and set proper technique as a priority.

I Skipped Strength Training and Focused on Cardio

Cardio exercise is the most popular, especially among people who wish to lose weight. Also, cardio exercise is preferred because, due to its intensity, it gives a sense of effective training. I fell into this trap myself, even though my aim wasn’t to lose weight. Cardio is great; however, our bodies need strength as well.

Strength training, such as weightlifting, bodyweight exercises, or resistance band workouts, offers a multitude of benefits that can help you achieve our fitness goals, as well as build and maintain muscle mass, increase metabolism, and improve overall strength and energy. Stronger muscles not only enhance your athletic performance but also help protect your joints and reduce your risk of injury.

Neglecting strength workouts can lead to muscle imbalances, decreased bone density, and a slower metabolism, which can hinder your fitness progress. Target a balance between your cardio and strength sessions since combining both types of exercises can help you achieve a more well-rounded, effective, and sustainable workout routine. For instance, when I started taking dancing lessons, I combined them with Pilates mat sessions, which helped me balance between cardio and strength and made both my workouts effective.

I Neglected Flexibility and Mobility Exercises

Being flexible by nature, I usually didn’t pay much attention to flexibility exercises and solely focused on strength. However, flexibility is an important aspect of working out and has overall benefits to an effective workout.

Flexibility, is the range of motion around a joint and we need it for our joints and muscles to function and they make movement more efficient. If you don’t include flexibility exercises in your workout routine, you run the risk of tightness, stiffness, and a decreased range of motion, which can impair your ability to perform exercises with proper form and technique. This, in turn, can increase your risk of injury and slow your progress in achieving your goals.

When we talk about mobility, we mean the ability to move a joint through its full range of motion with control and stability. Improved mobility can enhance overall movement patterns, improve posture, and reduce the risk of joint-related injuries. Dynamic stretches, foam rolling, and targeted mobility drills are the fundamental exercises you must include in your fitness routine for joint function and movement quality.

I Neglected My Diet

That is a big chapter that needs a lot more than an article to explain. However, this was one of my biggest mistakes that prevented me from having the best version of my body. Nutritionists claim that if you want a healthy lifestyle and a well-shaped body, then 80% of your effort is balanced nutrition and only 20% is exercise. An unbalanced and wholesome diet will eventually undermine all your efforts and prevent you from achieving your fitness goals.

Include a variety of nutrient-dense foods in your everyday diet, such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. These macronutrients and micronutrients are essential for providing your body with the energy, building blocks, and recovery support it needs to perform at its best. Take care of your pre-and post-workout meals so that your body has the necessary energy to execute the workout routine and recover afterward.

Also, hydration is essential. If you are not adequately hydrated, your performance during your workouts will decrease. You will end up feeling dehydrated and probably losing a lot of electrolytes. Dehydration can lead to a host of issues, including decreased exercise capacity, muscle cramps, and impaired mental focus.

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If you are making the above mistakes, keep this guide close and try to avoid them in order to achieve a healthy and effective workout routine.

A holistic approach to fitness, which includes proper warm-ups, adequate rest and recovery, correct technique, a balanced exercise routine, and a nutritious diet, can help you achieve your goals and maintain a healthy, active lifestyle for years. Remember, the fitness journey is not a sprint but a marathon, and by avoiding these common mistakes, you can ensure that you're taking the proper steps towards a healthier, fitter you.