Top 10 Biggest Workout Mistakes

The health and fitness journey isn't always a smooth ride. Whether you're a seasoned fitness enthusiast or just getting started, pitfalls are part of the process. In this blog, we'll uncover the top 10 workout mistakes that can hinder your progress.

1. NO amount of exercise will make up for bad eating habits - Yes, exercise can still enhance fat loss and body composition, with a number of other positive effects. But nutrition is the main thing that drives weight loss.

2. Strength training is key - Will help with body composition more than cardiovascular activity. Your body will burn more calories at rest overtime with a little bit of strength and muscle, whereas cardiovascular activity teaches your body to burn less calories to be more efficient with that specific activity. This doesn't mean ignore cardio. It still has health benefits and can help with body composition, but strength training can more from what research shows.

3. Full range of motion - Lowering the weight and being able to perform a movement with its full range of motion will get you to your goals a lot faster. Engaging in full ROM exercises allows for a greater recruitment of muscle fibers, leading to more effective muscle stimulation.

4. Hitting each muscle group 2-4 times per week instead of once - By incorporating a higher training frequency, you can optimize muscle recovery and capitalize on the anabolic window more frequently. This not only accelerates strength gains but also enhances metabolic activity, contributing to overall body composition improvements. I posted a blog where I talk about this more. Click HERE for the link to that blog.

5. Not warming up - Will help you move more fluidly throughout your workout. A warm-up primes the body for optimal functioning, contributing to a safer and more effective workout.

6. Not focusing on mobility and stability - This will help with joint pain, better movement, core engagement, correct muscle imbalances, and will carry over into strength and all other fitness goals. Improved stability enhances posture, reduces joint stress, and fosters better control during dynamic exercises. Enhanced mobility allows for more efficient movement patterns, preventing stiffness and promoting joint health.

7. Not prioritizing recovery - Going on walks and getting adequate sleep. Exercise is a hormetic stress on the body, which means that you need the right amount for it to benefit you. Doing it too much is just as bad as not doing it at all. Recovery is more important than you think!

8. Planning and programming - Effective programming enables progressive overload, a key principle for muscle growth and strength development. It allows for adjustments to intensity, volume, and frequency, preventing plateaus and promoting continuous progress. A thoughtfully designed program ensures a balanced approach, addressing all aspects of fitness and minimizing the risk of overtraining or imbalances. It also takes into consideration your goals, movement patterns, weaknesses, and what needs more improvement.

9. Not focusing on how working out makes you feel - when you prioritize how working out makes you feel over the aesthetics, that’s how you truly develop a life long relationship with exercise. There are so many benefits to working out such as better skin and hair, better energy, better mood, better mobility, better sleep, and much more. Improved body composition and weight loss should be considered the side effect. When you focus on health the aesthetics eventually come, but when you focus on aesthetics, your health will likely suffer and may lead to negative behaviors.

10. Proper rest periods - Some people don’t want to take as much rest in order to “burn more calories”. But going back to number 2 on this list, focusing on strength, which means taking that extra rest in order to lift heavy for a decent amount of reps will help your body burn more calories at rest over time, instead of that little extra calorie burn you might get jumping from exercise to exercise taking little rest.

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