Workout mistakes

Avoid These Workout Mistakes: Your Guide to Fitness Don’ts.

Navigating the Fitness Landscape

Stepping into a gym can be an exhilarating experience. Filled with the promise of achieving your fitness goals and transforming your body. However, amidst the excitement lies the potential for missteps. These steps can hinder your progress and even lead to injury. We are going to  explore some common “don’ts” to avoid at the gym. Helping you make the most of your workouts while staying safe and healthy.

Don’t Skip Warm-Up and Cool-Down
Skipping Warm-Up:

Neglecting to warm up before a workout can increase the risk of injury and decrease performance. A proper warm-up prepares your body for exercise by increasing blood flow to the muscles, improving flexibility, and raising your heart rate gradually.

The warm up can be anything that increases your body temperature.  At OC we want to increase your body temperature, add some volume to weaker muscles and prime you for the work ahead.  

Neglecting Cool-Down:

Failing to cool down after a workout can lead to muscle soreness and stiffness. A cool-down allows your heart rate and breathing to return to normal gradually, prevents blood from pooling in your extremities, and helps flush out metabolic waste products from your muscles.

The cool down at OC is called the finisher.  We utilize the finisher to add more volume in weaker muscles or areas this allows you to cool down and helps prevent injuries.  

Don’t Ignore Proper Form
Lifting Incorrectly:

Using improper form while lifting weights can lead to muscle strains, joint injuries, and other serious injuries. Always prioritize proper form over lifting heavy weights, and seek guidance from a coach if you’re unsure about your technique.

Just because you lifted in high school doesn’t mean you used correct technique.  Realize that having another set of eyes on you and lots of experience should help you make choices with load management.  

Bad Posture:

Maintaining poor posture during exercises such as squats, lunges, or overhead presses can strain your muscles and joints and increase the risk of injury. Focus on maintaining a neutral spine and proper alignment throughout your workouts.  

While lifting weights can sometimes catch negative behavior realize your day to day, hour to hour posture is more important than what you do or don’t do in the gym.  The 23 hours you are outside of the gym are always more important than the 1 hour inside of the gym.  

Don’t Overdo It
Excessive Volume:

Doing too much, too soon can lead to overtraining, fatigue, and burnout. Gradually increase the intensity, duration, and frequency of your workouts to allow your body time to adapt and recover.

When you first start training – 3x a week is probably enough.  Don’t just sit on the couch on the other days – but instead go for walks, ride a bike, stretch and increase blood flow.  But realize when starting that it is better to be slow and consistent with no injuries than jump into something your body can’t handle. 

Ignoring Rest Days:

Rest days are essential for muscle repair and recovery. Avoid the temptation to work out every day without giving your body adequate time to rest and recuperate.

Olympic athletes rest and have complete rest days.  You, like me are not an olympic athlete and need days where walking is as strenuous of activity we do that day.  This gives your body a chance to repair itself.  

Don’t Neglect Nutrition
Empty Calories:

Fueling your body with junk food and sugary snacks can undermine your fitness efforts and leave you feeling sluggish and depleted. Instead, focus on nourishing your body with whole, nutrient-dense foods that provide the energy and nutrients your body needs to perform at its best.

An easy way to think about food is if it goes “bad”, rots, spoils, etc it is probably healthier than packaged “food” that can sit on a shelf for years and never change.


Failing to stay properly hydrated can impair exercise performance and increase the risk of heat-related illnesses. Drink plenty of water before, during, and after your workouts to stay hydrated and replenish fluids lost through sweat.

Don’t Compare Yourself to Others
Comparing Progress:

Comparing your progress to that of others can lead to feelings of inadequacy and discouragement. Remember that everyone’s fitness journey is unique, and progress is not always linear. Focus on your own goals and celebrate your achievements, no matter how small.

The quote “Comparison is the thief of joy” is often attributed to Theodore Roosevelt. This statement emphasizes that constantly comparing yourself to others can lead to feelings of inadequacy and rob you of the happiness and satisfaction that comes from appreciating your own accomplishments and journey.  Just pay attention to your own progress! 

Negative Self-Talk:

Be mindful of negative self-talk and self-criticism, as it can undermine your confidence and motivation. Instead, cultivate a positive mindset and focus on the progress you’ve made and the goals you’re working towards.

The book “Building the Elite” about training special operations personal harps on this concept throughout the book – be positive with yourself and you will have better results than constantly being negative with yourself.  

Navigating the Fitness Terrain

In conclusion, avoiding these common “don’ts” can help you make the most of your workouts and achieve your fitness goals safely and effectively. By prioritizing proper warm-up and cool-down, maintaining proper form, avoiding overtraining, fueling your body with nutritious foods, staying hydrated, and focusing on your own progress, you can navigate the fitness terrain with confidence and success.

Need help?  Don’t know where to start?  We can help! Book a Free Consultation today! 

OC is Bend, Oregon’s #1 coaching gym.  We have helped thousands of Bend residents be strong, happy and healthy! 

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