It’s inevitable, I go to the gym to get my own workout in, and I can’t help but notice what people are doing wrong. In order to obtain great results you need a combination of resistance training, cardiovascular work, and a good clean diet. Simple right? Well, you need to be doing those workouts correctly too. Here a few mistakes we see over and over again.
Lifting too Heavy
Heavier doesn’t necessarily mean better. If you cannot maintain proper form, have to ‘jerk’ the weight in order to lift it, or cannot perform an exercise through a full range of motion, then the weight is too heavy for you. Lower the weight, and perform the exercise at a moderate pace using a full range of motion. Not only is this safer, but you will see much bigger gains.
Talking on the Phone
Seriously? If you are talking on the phone while working out, I can guarantee you are not working hard enough! Focus on the muscle you are working and make every rep count. This is what builds a strong, lean body, and a clear focused mind.
Leaning on the Cardio Equipment
Proper form holds true for cardio equipment too. Don’t lean over, hanging on to the StairMaster or elliptical machine. Stand up straight and let your legs carry your weight. By leaning on the equipment you are promoting poor body mechanics. If you find you cannot stand up straight then you have the equipment set at too high a level for you. Slow it down or lower the incline. You should be able to maintain proper form throughout the duration of your cardio session.
A trainer can answer any questions you have about proper form and can prescribe a cardio prescription at the right level for you. Building a solid foundation in proper lifting techniques and learning to stay focused during your workouts will keep you injury free and reaching your goals sooner than you thought!
Image courtesy of Jesadaphorn at FreeDigitalPhoto.net
Body & Soul Coaching 
This should be listed in a large chart in every gym.
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Agree! Maybe I could make up a sign and sell it to all the area gyms!
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Ive seen lots of people standing around talking. They spend hours at the gym but probably work out about a half hour
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I know, I think some people believe they will get in shape simply from having the membership.
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I know, their rest periods between sets end up lasting for an entire conversation. Good reason to use a timer while working out! Personally I use GymBoss
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I used to read and try to do cardio at the gym (like treadmill, elliptical, etc.) until I realized that I wasn’t really focusing on my workout and form. And, you are so right about the level of effort — if I can read a book or magazine comfortably, then am I really working my body enough to see results?
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That’s great Cathy, did you see an improvement in your results?
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Poor form is dangerous to your health! You are doing your body a diservice by over-lifting and poor form on machines. This is why everyone needs a health or fit coach!
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I get so annoyed when people are on their phone at the gym. Not only is it rude to have to be part of their conversation but they risk getting hurt because their focus isn’t on the exercise.
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The first thing I thought of when reading your article was all the people I see leaning on their grocery carts at the grocery store. The cardio equipment isn’t the only thing getting leaned on!
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Love it! How true!!!!
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Good form is key for me. I work out frequently but wasn’t doing the correct movements, so lost strength in my left leg with some arthritis. The change up made all the difference. Thanks!
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Great points. Some of the things I’ve seen in a gym would curl your hair! I’ve had personal trainers and while they are not cheap, they are a heck of a lot cheaper than needing surgery because you did something wrong at the gym.
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Amen! Not to mention you actually get results instead of spending years trying to figure it out yourself. It’s very frustrating to watch the same members of a gym month after month and their bodies never change!
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Love this! I saw a lady at the gym recently and the entire half hour i was on the cross trainer, a woman was on the phone. We left at the same time and she was then talking to someone saying ‘i’ve just been to the gym’ and i had to stifle a giggle!
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All valid points here. Am not sure I would be able to train if I was at the mobile phone at the same time. LOL.
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I know I couldn’t! I don’t even like to talk to anyone in person while I workout! But that’s just me 🙂
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No one should be allowed to use equipment until they’ve been properly instructed. And phones should be banned!
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quite true, but it is hard to teach everyone how to use the equipment properly in a gym setting. Even if you show someone once, a lot of times they forget the next time they come in. This is one of the reasons I got into private training.
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It would be nice if a new gym membership included training in how to use the equipment. All too often gyms are happy to take membership money but don’t offer any instruction.
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This is such good advice. I can’t really imagine talking on the phone while working out. For one thing, it’s irritating to other people. It doesn’t make sense to use the equipment wrong and it is important to get training.
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Thanks for providing the “don’t’ while doing a workout inside the gym. Great post!
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It is a must to pay attention not to commit the common mistakes that you can see inside the gym.
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