Avoid These 6 Workout Mistakes
You’re putting in the effort, but are you seeing results? Small workout mistakes could be holding you back—or worse, leading to injury.
Exercising is one of the best things you can do for your body, and you deserve an enthusiastic pat on the back for showing up and putting in the effort! But what if I told you that a few small adjustments could make a big difference in your progress and help you avoid unnecessary aches and pains?
Whether you’re lifting weights, hitting the treadmill, or flowing through a yoga sequence, small missteps can keep you from seeing results—or worse, lead to injury. Let’s dive into six common workout mistakes and how to correct them so you can stay strong, safe, and motivated.
Poor Form
The most common cause of back pain at the gym is poor form. This includes curving your back while lifting weights, sinking your hips during planks or push-ups, or not keeping your spine neutral.
The Mistake: Not using the correct technique during exercises can put unnecessary strain on your muscles and joints, leading to injury.
What to Do Instead:
✔️ Take your time to learn proper form, even if it means lifting lighter weights.
✔️ Watch tutorial videos from certified trainers or work with a professional to refine your movements.
✔️ Use mirrors to check your alignment, especially when doing squats, lunges, or weightlifting.
Lifting Way Too Much Weight
Trying to break personal records or lifting weights that are too heavy can lead to injury.
The Mistake: Going too heavy, too soon, thinking it will speed up progress. In reality, it increases your risk of injury and can slow you down.
What to Do Instead:
✔️ Start with a manageable weight and gradually increase resistance.
✔️ Focus on controlled movements rather than just pushing through.
✔️ Remember: Strength is built over time, not overnight.
Ignoring Core Excersises
A strong core helps keep your spine stable.
The Mistake: Skipping core work because it seems unnecessary or boring. But a strong core improves balance, posture, and overall strength.
What to Do Instead:
✔️ Add core exercises like planks, dead bugs, or bird dogs to your routine.
✔️ Engage your core in everyday movements—standing, lifting, even sitting!
✔️ Think of your core as your powerhouse; the stronger it is, the better you’ll perform in every other exercise.
Using Gym Equipment Incorrectly
Using machines that isolate the lower back muscles, like seated leg presses or treadmills, can put stress on your lower back. Usually, the gym will orientate you on the equipment. If they did not, request it so that you do not cause injury to your body.
The Mistake: Not adjusting machines to fit your body or using them in a way that could cause strain.
What to Do Instead:
✔️ Read the instructions or ask a trainer for help.
✔️ Make sure machines are set to your height and comfort level.
✔️ Prioritize slow, controlled movements over fast, jerky ones.
Performing The Same Motion Repeatedly
Focusing on one muscle group over and over can lead to back pain.
The Mistake: Sticking to the same exercises day after day. This can lead to plateaus, overuse injuries, and boredom.
What to Do Instead:
✔️ Mix up your routine—try new exercises, different equipment, or alternate between strength and cardio.
✔️ Listen to your body; if something feels off, switch it up.
✔️ Variety isn’t just fun—it helps you avoid burnout and keeps you progressing
Not Stretching Before Exercising
Stretching before exercising can help prevent back pain.
The Mistake: Skipping a warm-up because you’re short on time. Cold muscles are more prone to injury.
What to Do Instead:
✔️ Spend at least 5-10 minutes warming up with dynamic stretches (like arm circles, lunges, or leg swings).
✔️ Save deep static stretching for after your workout.
✔️ Think of your warm-up as prepping your body for success.
Incorporate Yoga Into Your Routine
GOAT Yoga with my BFF @ GOAT Yoga Farm AZ
If you’re new to yoga, it’s easy to feel overwhelmed by the number of poses out there.
Did you know? If you stretch your arms overhead when you got out of bed in the morning, you’ve already done a yoga pose! Yoga is a lifelong practice—there’s no rush. Start with beginner-friendly poses, focus on breathwork, and enjoy the journey at your own pace. NAMASTE
Comparing Yourself To Others
I have to admit this is something that I’m guilty of. I try to catch myself before I go down that road. So if you are like me, you have company.
The Mistake: Measuring your progress against others—whether at the gym or on social media—can zap your confidence and motivation.
What to Do Instead:
✔️ Focus on your personal growth. Progress looks different for everyone!
✔️ Celebrate your own wins—big or small.
✔️ Unfollow accounts that make you feel inadequate and surround yourself with positive influences.
Conclusion
Exercise should make you feel stronger, happier, and more energized—not frustrated or burnt out. By avoiding these common workout mistakes, you’ll set yourself up for better results, fewer injuries, and a more enjoyable fitness journey. Remember, small changes lead to big progress. Keep moving, keep learning, and most importantly, have fun!
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