{"id":9255,"date":"2025-04-16T14:34:21","date_gmt":"2025-04-16T20:34:21","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9255"},"modified":"2025-09-12T14:07:05","modified_gmt":"2025-09-12T20:07:05","slug":"avoiding-common-workout-mistakes","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/04\/16\/avoiding-common-workout-mistakes\/","title":{"rendered":"Avoiding Common Workout Mistakes"},"content":{"rendered":"

Avoiding common workout mistakes is easier if you follow the advice from Stephanie Romine<\/a> and Julie Stewart<\/a> in their post in the BODi Blog. They asked six fitness and nutrition experts for their tips to avoid some of the most common workout mistakes and you can learn what they found out by scrolling down.<\/p>\n

\"Avoiding
\nDesigner water bottles. Pre- and post-workout supplements. Two-hundred-dollar shoes.<\/p>\n

When you\u2019re\u00a0new to exercise, sometimes the hardest part isn\u2019t the workout itself \u2014 it\u2019s all the details around it.<\/p>\n

That\u2019s why we asked six\u00a0fitness and nutrition experts for their tips to avoid some of the most common workout mistakes.<\/p>\n

From what you should be eating before a workout to what you should be wearing, dodging these fitness fails won\u2019t just make you look like a pro, it\u2019ll make\u00a0your workout routine\u00a0more effective, too.<\/p>\n

1. Wearing the Wrong Shoes<\/strong><\/h2>\n

\u201cThere are different shoe types for a reason. Tennis demands a lot of side-to-side movement, running on a trail requires [enhanced stability and grip], and you\u2019ll probably be doing some vertical jumping when you play basketball. If you\u2019re wearing training shoes with little to no support when you\u2019re running around a tennis court, you\u2019re more likely to get an injury in your foot or ankle. Getting\u00a0the right type of shoe for your sport\u00a0will help you stay with it for much longer.\u201d\u00a0\u2014\u00a0Alicia Clinton<\/a>, Ohio-based ACE personal trainer and Pilates instructor<\/strong><\/p>\n

2. Wearing the Wrong Clothes<\/strong><\/h2>\n

This tip is my own, as it\u2019s one workout mistake I learned the hard way.<\/p>\n

Wearing baggy cotton T-shirts and sweats seems like a great idea (you get to hide your body, and hey, they\u2019re comfy!), but there\u2019s a reason everyone else in yoga class is wearing\u00a0technical fabrics: Cotton holds sweat close to your body; technical fabrics wick it away.<\/p>\n

You don\u2019t have to buy anything that\u2019s form-fitting or expensive, but wearing clothes made from technical fabrics engineered for exercise instead of pajamas or old sweats will help you be more comfortable.<\/p>\n

And if you feel good, you\u2019ll be more likely to stick with\u00a0your workout routine.<\/p>\n

Pro tip:<\/strong>\u00a0The\u00a0Activewear Essentials<\/a>\u00a0collection features pieces made from breathable, sweat-wicking, and squat-proof fabrics.<\/p>\n

3. Pushing Your Body Past Its Limits<\/strong><\/h2>\n

This one sounds like a big \u201cduh,\u201d but it\u2019s surprising how many people\u00a0get into a gym for the first time\u00a0in months (or years) and attack the cardio machines or weight rack like their hiatus never happened<\/p>\n

Take a knee, champ.<\/p>\n

\u201cWhen you\u2019re just beginning a workout routine, it\u2019s important to know that your body needs time to adjust to your new activity level. With time, our bodies can become quite well adapted (to any routine), but the key for long-term success \u2014 physically and mentally \u2014 is to start small and work toward your goal. Injuries can happen if you go all out right away, which in turn can lead to feelings of frustration that don\u2019t help your cause.\u201d\u00a0\u2014 Clinton<\/strong><\/p>\n

4. Not Hydrating Properly<\/strong><\/h2>\n

Everyone knows they\u2019re supposed to stay hydrated. But a lot of people don\u2019t know how to do it right.<\/p>\n

A good way to gauge how much water you need is by weighing yourself. Check your weight before and after you work out, and replace that loss.<\/p>\n

So if you weighed 150 before you started your\u00a0Morning Meltdown 100<\/a>\u00a0workout, and you weigh 149 afterward, drink 16 ounces of water. For endurance athletes or during extreme exercise of 30 minutes or more when you\u2019re sweating a lot, use that same fluid requirement but include electrolytes \u2014 the best is a low-sugar option like\u00a0Beachbody Performance Hydrate<\/a>.<\/p>\n

\u201cIf you\u2019re doing something like a 30-minute walk, you don\u2019t need any of this. If you go on a 30-minute run [or do an intense 30-minute workout], you might need that extra hydration. And if you\u2019re taking a 105-degree hot yoga class, you need to replenish fluids and electrolytes.\u201d\u00a0\u2014\u00a0<\/strong>Paige Bent\u00e9<\/a>, M.S., R.D.<\/strong><\/p>\n

5. Not\u00a0Timing Your Workouts With Your Eating Habits<\/strong><\/h2>\n

Would you take your car out on a long road trip without first filling up the tank? Of course you would!<\/p>\n

That\u2019s why you have to bum everybody out 20 minutes after leaving by pulling over to stop at Gas-N-Cigs.<\/p>\n

In the gym, this is just as big a choke.<\/p>\n

\u201cYou want to make sure you have\u00a0enough fuel to support your workout. At least an hour before, have a small snack with easy-to-digest carbs. When in doubt, reach for a piece of fruit or veggies and hummus \u2014 something that will sit light in your stomach.\u201d\u00a0\u2014\u00a0\u00a0Olivia Wagner<\/a>, Chicago-based RDN, LDN, personal trainer and certified health coach<\/strong><\/p>\n

And don\u2019t forget to eat\u00a0after your workout, too. You need to give your muscles the nutrients they need to grow and repair, and if you\u2019re doing endurance work, you also need to replenish your glycogen stores.<\/p>\n

Beachbody Performance Recover<\/a>\u00a0supports this process, containing 20 grams of protein and just the right amount of carbs along with pomegranate extract to help\u00a0reduce exercise-induced soreness.<\/p>\n

\"How<\/p>\n

6. Ignoring the Importance of Diet in General<\/strong><\/h2>\n

You\u2019ve likely heard the adage, \u201cYou can\u2019t outrun a bad diet.\u201d<\/p>\n

It\u2019s true, so heed the advice to avoid one of the most common workout mistakes. If your eating habits aren\u2019t aligned with your fitness goals, you\u2019ll never hit them.<\/p>\n

Step one in upgrading your diet is to reduce your consumption of added sugar \u2014 according to the government\u2019s\u00a0Dietary Guidelines for Americans<\/a>, such foods should comprise no more than 10 percent of your diet.<\/p>\n

\u201cMany active people eat too many carbs \u2014 especially simple carbs like sugar \u2014 and don\u2019t pay nearly enough attention to fat and protein. Make sure every meal contains a balance of protein, fat, and fiber. Neglecting these suggestions will yield poor blood sugar control, higher insulin levels, increased fat storage, and decreased fat burning.\u201d\u00a0\u2014 Bob Seebohar, M.S., R.D., C.S.S.D., C.S.C.S., a sport dietitian and owner and founder of\u00a0eNRG Performance<\/a><\/strong><\/p>\n

Want to make things easy on yourself?<\/p>\n

Beachbody\u2019s\u00a0Portion-Control Containers<\/a>\u00a0make it simple\u00a0to figure out how much you should eat of different food types, helping you consume just the right amount of protein, veggies, carbs, and more, depending on your body type and goals.<\/p>\n

Pro tip:<\/strong>\u00a0If you don\u2019t know where to start, Beachbody\u2019s\u00a0Portion Fix<\/a>\u00a0and\u00a02B Mindset<\/a>\u00a0nutrition programs\u00a0teach you what healthy eating looks like and provide you with the tools to establish healthy eating habits for life.<\/p>\n

7. Only Focusing on the\u00a0Muscles You Can See<\/strong><\/h2>\n

In the pursuit of head-turning muscles, many people focus only on those they can see in the mirror \u2014 pecs, shoulders, arms, and abs.<\/p>\n

Since most people are already \u201canterior dominant\u201d \u2014 meaning they more frequently use the muscles on the front of their bodies \u2014 such one-sided training often worsens existing postural and performance issues.<\/p>\n

\u201cOveremphasizing the front side of your body can lead to muscular imbalances, a hunched posture, and an increased risk of injury.\u201d\u00a0\u2014Yunus Barisik, C.S.C.S., author of the blog,\u00a0Next Level Athletics<\/a><\/strong><\/p>\n

To balance your upper body, perform two pulling exercises (chin-up, row) for every pushing exercise, such as the overhead press or bench press.<\/p>\n

To balance\u00a0your lower body, perform two sets of hamstring-dominant exercises, like the deadlift or kettlebell swing, for every set of a quad-dominant exercise, like the squat or lunge.<\/p>\n

After a few months (read: once your posture and musculature balance out), you can switch to one-to-one ratios, says\u00a0Barisik.<\/p>\n

8. Skipping the Warm-Up and Cooldown<\/strong><\/h2>\n

It\u2019s great that you\u2019re excited to get to your workout, but a warm-up shouldn\u2019t be optional.<\/p>\n

Before you jump into beast mode, take a few minutes to get your body ready for an\u00a0intense workout\u00a0with an active warm-up that includes dynamic (movement-based) stretching, which can help\u00a0improve performance<\/a>\u00a0and\u00a0prevent injury<\/a>.<\/p>\n

Once you finish the final rep at the end of your workout,\u00a0cool down\u00a0with a few minutes of\u00a0stretching,\u00a0foam rolling, or both.<\/p>\n

\u201cWarming up\u00a0before a workout will help your muscles be ready to work harder and faster, and getting\u00a0stretches\u00a0in after a workout as you cool down will help accelerate recovery.\u201d\u00a0\u2014 Clinton<\/strong><\/p>\n

9. Skipping Recovery Days<\/strong><\/h2>\n

If you think\u00a0recovery days are only for the weak, think again. They\u2019re actually a crucial part any fitness regime.<\/p>\n

<\/mark>\u201cOur bodies, like our minds, need rest. Just like we go to sleep every night, we need time to relax our bodies. Exercise is stressful, and if we don\u2019t allow ourselves to recover \u2014 no matter how well we\u2019re\u00a0eating\u00a0or exercising \u2014 we\u2019re not going to get stronger.\u201d\u00a0\u2014 Wagner<\/strong><\/p>\n

\u201cMuscles don\u2019t grow during workouts, they grow between them. That\u2019s one of the primary reasons why recovery days are just as important as workout days \u2014 the latter provides the stimulus for growth, and the former provides the opportunity for it to happen. Also, if you never give your body sufficient time to recover, not only will your workout performance suffer, but you\u2019ll also shortchange your results and increase your odds of injury.\u201d\u00a0\u2014 Trevor Thieme, C.S.C.S.<\/strong><\/p>\n

10. Doing the Same Workout Every Time<\/strong><\/h2>\n

After searching tirelessly for a mode of exercise you actually enjoy, it can be a relief to\u00a0finally<\/em>\u00a0find the right one<\/mark>. But beware!<\/p>\n

Comfort can be the enemy of progress. Doing the same exact workout all the time, whether that\u2019s running the same route at the same pace or always going to the same yoga class, doesn\u2019t give your body the variety it needs to change and improve.<\/p>\n

You need to incorporate\u00a0periodization\u00a0(strategic variation) into your training plan to keep your results coming.<\/p>\n

\u201cThe reason why most people see their results stagnate is that they do the same one or two workouts day after day, week after week, month after month, and even year after year. That\u2019s why\u00a0Beachbody programs\u00a0include multiple different workouts and don\u2019t last longer than 90 minutes.\u201d\u00a0\u2014 Thieme<\/strong><\/p>\n

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Avoiding common workout mistakes is easier if you follow the advice from Stephanie Romine and Julie Stewart in their post in the BODi Blog. They asked six fitness and nutrition experts for their tips to avoid some of the most common workout mistakes and you can learn what they found out by scrolling down. 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