Workout Mistake

Is Your Workout Not as Effective as You’d Hoped? 5 Common Mistakes

Have you finally found the courage to get out there and start working out? First of all, a round of applause. Showing up and doing the work takes guts when you’ve been out of the game for a while—and even more so if this is your first foray into fitness. But with that being said, as a beginner, there’s a good chance you’re feeling slightly stagnant if you’ve worked out for a while and are still not seeing the progress you were hoping for. Of course, it’s important to be patient and remember that lasting results take time. But if that isn’t the issue, there are many other possible beginner mistakes that could be holding you back from reaching your full fitness potential.

Not Adjusting Your Eating Habits

First of all, you can’t out-exercise a bad diet. Sure, depending on your genetics, you may be able to keep your stomach flat without changing much and power through despite being massively dehydrated. But we can almost guarantee that once you read up on the nutrition your body needs for your activity level and adjust your diet accordingly, you’ll feel a drastic difference in your energy levels, recovery time, and overall performance.

Underestimating the Power of Supplements

Some nutrients are harder to get through your diet than others, especially if you’re trying to stick to, e.g., vegetarianism or veganism simultaneously. Luckily, there are plenty of supplements available to you in this day and age to help you avoid deficiencies and reach your goals. For instance, adding creatine or protein powder to your shakes—this list at has some great recommendations, whether you’re vegan or not—can make a world of difference when it comes to building muscle mass and improving recovery time.

Only Doing Certain Exercises—and Not Switching it Up

There’s, of course, also a chance you’re not progressing as fast as you want due to the way you’re working out. Many beginners quickly discover their natural strengths and find motivation in working solely on bettering those, forgetting that you can, for instance, only go so heavy on squats if your arms aren’t strong enough to lift the extra weight you’re trying to add. Likewise, while you may despise cardio, powering through anyway will greatly improve your stamina, allowing you to do extra reps when lifting without losing your breath. You also shouldn’t be afraid to add more weight as you go along—ladies, heavy lifting supposedly giving you a bulkier look than other exercises is nothing but a myth—and be sure to change up your workout routine every once in a while. This can increase strength and help you avoid plateauing, boredom, and overuse injuries.

Skipping Important Technique Lessons

Next, bad technique and not taking the right precautions when working out can also stunt your progress – and could even lead to major setbacks, if you’re not careful. Before you do any type of exercise on your own, it’s important that you’ve done your research on the correct alignment to protect your joints and are aware of which muscles you’re targeting to ensure you’re making the most of it. If you’re completely new to exercising, getting the help of a more experienced gym-goer or maybe even a professional trainer or physio is recommended. Whatever you choose to do, make sure you have a deeper understanding of how and why you’re doing what you’re doing and how to warm up and cool down properly.

Working Out Inconsistently

Lastly, even the world’s best workout routine will still not bring you the results you’re looking for if you’re not doing it regularly. Building muscles, improving stamina, gaining flexibility, etc. takes time and repetition – and while rest days are very important, they shouldn’t be used as an excuse. Which method is most effective for helping you keep yourself accountable varies from person to person. Some people make a schedule of workout classes to attend every week and use the no-show fee as an incentive to get them out the door. Others team up with a workout buddy and agree to meet at a set time, and some go as far as paying for personal training. Do whatever works for your schedule, motivation style and budget – just make sure you get it done and stay consistent.


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