Bad Gym Habits You Can Fix Today

Nobody’s perfect. Sometimes we bite our nails, stay up late, and slouch at our desks. But these bad gym habits can be easily remedied with a little mindfulness, and the pay-off is totally worth it.

Check out these three common workout mistakes and how to rectify them instantly:

1. Same Ol’ Same Ol’
Look…I love a good squat as much as the next gal. There comes a point, however, that you’ll plateau if you do the same workout and/or target the same muscles every session. This was one of the hardest pills for me to swallow (what do you mean I have to bench press?!).

Your body is dynamic— and you need to strengthen opposing muscle groups to create balance. If you’re an arm day fanatic and struggle to stay motivated through your deadlift days, remind yourself that every strength-building exercise will ultimately help you lift more and reduce your risk of injury.

Use this Workout Bundle to help diversify your workouts anywhere.

2. You’re Running on Empty
Sometimes we just want to get after it. We had a long day at work, people have been especially irritating today, and now it’s time to sweat out our frustrations!

Hold on a moment…

Check in with yourself before you head out on that run. Have you hydrated enough today? Did you take your Pre Sweat? Is there enough fuel in your body to sustain a sweat sesh?

On jam-packed days, it can be easy to forget to nourish your body…until you’re halfway through a workout and wondering why you feel light-headed.

Remember to drink about 20 ounces of water 2-3 hours before your workout, 8 ounces about 30 minutes beforehand, and another 8 ounces every 10 to 20 minutes while exercising. If you forgot to eat and now need a quick pick-me-up—look for easily digestible options like a banana and peanut butter or Greek yogurt with nuts and fruit.

3. Heavy…too Heavy
You want to move those 45-pound plates. But at what cost?

Working out with improper form will wreck your current and future fitness goals. Even if you don’t experience physical harm immediately, over time the strain on your muscles will leave you vulnerable to injury.

Take some time to learn how to protect yourself—whether that be through professional instruction or “how-to” videos while you practice in front of a mirror.

Those plates will still be there when you’re ready. And with proper form, you’ll be ready soon enough!

Bonus: Skipping Rest Day
In case you need a reminder to stop exercising at least one day a week—here it is! Active recovery is just as valuable as the workout itself.

So, sit back, relax…maybe make a watermelon cake. It’s your day! Enjoy it.

Next time you’re prepping for a workout— keep these bad habits in mind, and leave them at the door.

This article was written by Melissa Pelowski. Interested in writing for us too? Email your pitch to submissions@sportsresearch.com for consideration.