3 Of The Biggest Mistakes Your Doing In The Gym

You know that old saying “if it ain’t broke don’t fix it”. Although I think that is a great saying I don’t think you can apply it to your workouts.


It is super common to find yourself doing the same things over and over again at the gym because that is what you are comfortable with and that is what you are used too. I know this is true because I am guilty of it myself.


I remember back when I first started working out as a teenager I would go to the gym and do the same thing every time. I would start out by running on the treadmill for about 5 minutes as my “warm up” because that is what I knew.


As you guessed it I got a little stronger but I really did not reach my maximum potential. I was doing the same thing and I never created any different type of stimuli.


If this sounds like something you do don’t be ashamed I was in the same spot too.


Today I want to share with you some tips that will help you keep your routine interesting, help you get more out of it, and have more fun working out.


Move things fast and move things slow


It is not uncommon to see people in the gym either doing exercises constantly fast or constantly too slow. While neither of these are wrong, in order to maximize your results you should look to do different exercises at different speeds. For example you should do some fast exercises like medicine ball slams and skips to build your power. You should follow those things up with some slower strength movements such as a slow and controlled push up, or a pretty looking squat. Moving your muscle at different speeds will stimulate them differently.


Heavy weight low reps and high reps lighter weight
I am sure you have all heard that lifting light weights is good for “toning” and lifting heavy weights is good if you want to get big. In reality if your goals are to get stronger, lose some weight, and have a better quality of life you should do both. Lifting heavy weights with less reps will help you get super strong so you can continue to do the things you love, while lifting lighter weights for more reps will help you build that wonderful lean body mass that will help boost your metabolism and turn you info a fat burning machine.
(Don’t actually lift something like this!)
Long Low intensity cardio and short high intensity cardio
Now I do believe there is a place for longer low intensity cardio such as walking, light bike rides, and the elliptical however, if that is the only thing you are doing for your health you will have a much harder time seeing progress. You should incorporate some cardio that you work really hard for a short period of time and then rest and repeat. Things like medicine Balls, assault Bikes, sprints, and ropes are all great for that. Work hard for about 20-40 seconds then rest for about a minute. You can save your walking and less intense cardio for off days to help you recover and get some extra activity in.
As always if you feel like all 3 of these are too much to work on at once pick one and get super good at that before moving on.
If you need more help setting up a routine and want to take all of the guess work out if it we are here to help. Simply send an email to or give us a call @ 203-914-6396 to chat and see how we can help.
-Coach Pat

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