If you have been anywhere near a gym lately, you have most likely seen lots of new faces. Tis the season where so many people are making and reinstating their healthy resolutions regarding exercise. Whether you are a seasoned gym goer or a newbie, it’s easy to fall into one of these most common gym mistakes. I’ve been guilty of a few myself!
Most Common Gym Mistakes And How To Avoid Them
Doing Too Much Too Soon
With that long list of resolutions on your mind, it’s easy to fall into the trap of doing too much too soon. This often leads to one of two things: Burnout or injury. Start slow when taking on a new fitness routine or switching yours up. It’s a long year and you want those resolutions to last.
Solution: Be realistic about your current fitness level and experience. Start where you are.
Choosing weights that are too heavy
First time at body pump? It’s tempting to walk in and pick up the same size weights as the woman next to you. Using weights that are too heavy for you (at the time) make it impossible to have good form. Using incorrect form won’t get you the results you are looking for and may end up causing you injury.
Solution: Let the instructor know you are new and ask for some extra tips.
Not knowing your gym’s etiquette
Some gyms have a time limit on large equipment( treadmills or bikes) during peak hours. Other members will not be happy with you if you do not comply. There are also rules on cell phone usage and late class arrivals. Many instructors will not allow you to enter class more than 5 minutes after it starts.
Solution: Ask for a tour of the gym and be familiar with the rules
Avoiding the weight room
Some women are intimidated by the weight room and avoid it all together. That’s where the magic happens! Strength training can be so beneficial for women.
Solution: Most gym memberships offer at least one session with a personal trainer who should be able to give you a general overview to get you started. Another option: buddy up and split some personal training sessions with a group of friends. More economical and more fun.
Staying in your comfort zone
Repeatedly doing the same cardio machines or classes at the same intensity can quickly lead to boredom and burnout without much result.
Solution: Don’t be afraid to step out of your comfort zone. Try a new class or pick up a new sport. You might be surprised by how much you like it.
Tell me: Have you made any of these common gym mistakes? Any others I forgot?
I really appreciate a good tour of a new gym when someone can explain all the rules and show me around. Otherwise its so overwhelming! I did kind of the opposite of everyone and ended my gym membership this month.
I think it’s always a great idea to tour a new gym and learn how it operates, they all have their own rules and quirks.
Yes for sure they do thanks
Great tips! Oh, if I had a dollar for every time I saw someone with bad form or weights that were too heavy…
Seriously we would be sitting pretty!!
I guess this would fall under gym etiquette but I hate when people hog weight benches. They will do a set, then leave and go somewhere else and leave their water bottle/towel at the bench to sort of save it. I wish they would take their things with them because someone could easily bang out a set or two while they are gone, you know what I mean? I try not to get too angry about this but it is a pet peeve of mine.
Oh yeah poor etiquette indeed!
You touch on it, but the body adapts to the same routine in about a month or so, so it’s important to change it up — which doesn’t necessarily mean changing your routine, it could be as simple as more time, more reps, heavier weights.
And the real biggie is paying for that membership and not going . . .
Well yes to both of those. I feel like I adapt really quickly to a routine and then get bored and need to mix it up. So many people pay for memberships and then don’t go-I guess they kind of count on that happening!
I definitely used to avoid the weight room (and still do…) but it’s my goal for the year is to get better about that 🙂
It can be intimidating for sure. Perhaps you can get one of the free trainer sessions to help build your confidence
This year I’ve been once to the gym. I’ve been a member since mid last year and still feel intimidated with the weight room. I was working with a personal trainer but then got side tracked and haven’t been back. Definitely something to look into again!
I think it really helps to have someone walk you through things and give you ideas. It really helps me feel more confident. Hope you make it back there.
I’m guilty of making every single one of these mistakes! Another thing that drives me nuts is people monopolizing equipment…like claiming a bench that they’re not even using. Or when people don’t wipe down the machines. Yuck!
Yes I hate when people leave their sweaty stuff all over the equipment.
I think I’ve made all these mistakes before! I love body pump but I have definitely been too sore afterwards from going too hard too soon.
I really think it is difficult for a Body bump instructor to watch everyone in the class so you really have to do a little self analysis or ask for suggestions every once in a while.
Great tips! I haven’t been to a gym in yrs. I exercise in my basement a lone and like that better! But when I went I never understood why we Mom avoided the weight room! They spend hrs on the cardio and leave.
I agree that many women are afraid of the weight room. The last 10 years or so more women seem to be hitting the weights and that’s a good trend in my opinion
I’ve definitely made a few of these mistakes in the past! Thanks for sharing 🙂
I think we all have!
These are great tips and most can be used for home workouts as well. I personally have never worked out in a gym.
I do most of my workouts outside and at home except for spin and swim. Yes I agree thanks!
I can see where doing too much too soon is a common mistake. Most people want to dive right in in the beginning of the new year and don’t realize they have to ease into it. I haven’t been to my gym since last March and I know that I won’t be able to to the weights or same reps I did when I left off! -M
Yes that is probably true but sometimes taking a break is just what you need to renew your interest in strength training.
I was talking to my son who lives in CA about all the people showing up at his gym this time of year. I was encouraging him to encourage and help them and not get frustrated.
Being new at gym can be intimating. This is a great post.
It really can be a scary place for newbies to venture into!
I’ll admit I haven’t been to my gym since October. I didn’t bike during November, and I took time off after my race. I don’t know when I’ll get back either. I’m building a home gym, and once I get a bike, it’ll be good-bye to the gym.
That’s ok too and sounds like it will be a better option for you. Building your own gym is fun! I love mine
Asking for help would be one I’d add in! Whether it’s a personal trainer, a friend or someone who use the machine before you – sometimes it’s helpful just to ask someone for help.
Yes the gym staff are usually very willing to help out and so are other members if you catch them at the right time
I definitely go too hard after not lifting heavier weights for a while. And I always regret it haha.
It is certainly easy to do! I’ve been there myself mostly with running
Too much too soon is almost always the biggest offender! I hope people stay on track this year. 🙂
Yes seems to be my biggest issue too especially with running
Well, I don’t go to a gym, so I’m “free”of these mistakes LOL But, I would be super intimidated if I joined a gym…I’d be OCD about knowing all the rules and protocol. Besides, I have a good stairway in my own house 😉 Seriously, these are all great tips!!
It is nice to have a home gym as well I love mine. I go to my gym for spin classes and swimming.
Ohhhh yes! These are all such good reminders even when you’re a gym regular, that’s for sure!!
Yes I agree thanks!
I’m sure I’ve made all of these mistakes more than once! Honestly, I hate going to the gym because too many people don’t have a clue about etiquette. I have enough equipment to get a good workout in at home, so I usually stick to my basement. That way I can be as ill-mannered as I want 🙂
ha ha that works just fine too!
I’ll be honest I hate typical gyms because of many of the things you stated. I got bored because I did the same thing every day (because that’s all I knew how to do), I avoided the weight room. I also think I joined the wrong gym because when I wouldn’t know how to use a machine the staff wasn’t very helpful and other gym goers obviously didn’t want to take their time to help me out. I now go to specialized gyms. My gym only does kick-boxing and HIIT. The instructor is amazing and helps with form and it changes every single day and I am not the one that has to think up the change. It’s been a game changer for me.
I think it’s terrific that you found the perfect spot for you! Happy sweating 🙂
Good tips! The newbies are in full force at my gym right now – they could benefit from reading this!
Ha thanks yes the gyms are pretty crowded right now but I suspect not for long
I love this list! I’d also say choosing too light of weights is an issue! I think sometimes women tend to go with lighter than they need and aren’t sure what’s wrong when they don’t get results.
That is true as well! Thanks for pointing that out
This is such a great guide for people getting back into it. I love that you included eights – they’re my favorite and the weight room is always too full of sweaty dudes. 🙂
The weight room can be full of sweaty old guys for sure at ours!
I have definitely done too much too soon – even when I was trying not to, ha!
I would add to the gym etiquette: chose floor space that doesn’t block access to machines/equipment and if you HAVE to take a phone call, step outside. I think these are common sense, but I see people at the fitness center do these ALL the time! Ugh.
Yes that is a good one. Sometimes people will put a mat out to stretch right near where others need to be.
I frequently see women (especially older ones) use weights that are too light. And not cleaning the machines (which isn’t really a mistake, it’s just plain rude and disgusting).
Yes that is true I suspect some use weights that are too light as well. So important to have an assessment from time to time.
I used to be a cardio queen for half of college. I would avoid weights because I was already muscular and didn’t want to get bulky lol. Then I learned that I wouldn’t, and it changed everything. I take a day of strength training over any sort of cardio any day. #meathead hahaha
I was exactly the same for many years! Starting to strength train in my 30’s really was life changing for me
My biggest gym pet peeve are the locker room slobs who leave their stuff all over the place. But you already knew that! Haha!
Yes I do remember you talking about that. Yesterday I had an older woman taking up the whole area and I could not get to my locker without saying excuse me like 3 times. Ugh
Welcome to my world. I just don’t get it.
I know it’s crazy!
I have been going to the gym for so long now that the “rules” are second nature by now – I still get annoyed at people on the phone on machines, etc. – how can you really be working out if you are talking on the phone???? Also with social media these days people are also texting and making photos and posting (I guess) to all the channels WHILE they are still on the machines, when maybe others want to use them. I think most of these rules are kind of no brainers but gyms tend to vary their rules as well. touring the facility and paying attention to what others are doing in the first few weeks is handy.
these are really great tips – I AM still intimidated by the weights and the crossfit-type classes, I tend to do the same things so yes, staying in my comfort zone I am definitely guilty of! I really want to try new things though, which is why I started spinning a few months ago and I did a circuit training class this week as well. My plan is to try more and have more variation!
It can be hard to venture out of your comfort zone at the gym. Spin classes and circuit training are a great place to start
These are all really great points! I’m a big fan of weights/strength training, so that’s definitely not one of the ones I usually make, haha. I do have a tendency to avoid the cardio equipment though…
Yes we all have our things at the gym but it’s always great to try new activities and challenge ourselves mentally and physically
The doing too much to soon is a lesson I learned when I started running! I won’t make that mistake again!!
Oh I do myself all the time still!
Its very easy to get too comfortable in the gym and to do the same exercises or the same routine over and over again. Changing things up, even slight changes, can help keep your body surprised and will likely help you to yield the results that you’re after.
Yes I definitely agree!
I’m not a gym girl – I prefer my own house. So, no etiquette rules to worry about LOL. I bet the gyms are crazy this time of year!
I do most of my workouts at home actually and I go to the gym to swim an spin class. Yes they are a little more crowded right now
Great list!! These are all mistakes I see people making all the time. Gym etiquettte mistakes annoy me the most.
Yes etiquette mistakes bother me the most too!
Great tips! I think going to a new gym is so intimidating because you don’t know the “rules”.
Yes it definitely can be! Nice catching up over coffee
These are great tips. I haven’t been gym member for quite some time but I’m thinking about joining again.
Thanks! It is fun to mix it up once in a while too
Great tips, Deborah! Not being willing to leave my comfort zone is one of the reasons I rarely step my foot into an aerobics room…
I kind of get into my own comfort zone as well.