11 Workout Mistakes That Are Hurting Your Fitness Goals | The Kewl Shop

11 Workout Mistakes That Hurt Your Fitness Goals

Posted on October 19 2016

fitness mistakes

A healthy and toned body is what we all aim for when putting on sexy bandage dresses and clothes. Overcoming procrastination and laziness to make it to the gym regularly takes guts and focus. However, getting into the habit of working out gets you only halfway toward achieving your fitness goals. To reach your desired weight or consistently maintain your fitness goal, you need to adopt the right way of exercising.

Yes, you may be making mistakes while working out, and these unintentional mistakes may have a negative impact on your fitness goals. Being aware of the most common workout mistakes are sure to help you make your gym time purposeful and effective. Here are 12 workout mistakes that you need to avoid.

Skipping your stretching.

Don't skip stretching

If you are all for intense workouts with strength training, you may already be aware that a high heart rate is optimal for such exercises. For this reason, do not skip the warming up session before you start exercising. Adequate amounts of stretching before the workout helps you get into the mode and also reduces the chances of injury.

Similarly, do not undermine the importance of cooling down post your workout. Your muscles tighten up while exercising, so it is best to do some stretches to relax them and release the tension. This not only improves blood circulation and relieves soreness in your muscles, but also helps you to maintain a better posture.

Ignoring your form.

Form is important

If you are hitting the gym mindlessly and focusing on just the same sort of workouts without paying attention to the method and your form, the effectiveness of your workout may significantly diminish. Form is important not only to maximize your exercising, but also to prevent the risk of injuring yourself.

To get it right, take the help of an experienced trainer and do your research on proper exercise form. Doing the same workout for months will not get you closer to your fitness goals, so ensure that you have a balanced workout regime by combining different kinds of exercises and the proper form.

Not altering the gym machines according to your requirement.

In the gym

Not everybody at your gym has the same type of body and capabilities. So it is important that after someone has used a machine, you change it to suit your personal needs. This is a common workout mistake especially among women who are beginners.

Not altering the equipment such as changing the weights or adjusting the seat will not only reduce the effectiveness of an exercise, but also makes you more susceptible to injuries. So figure out what adjustments suit you the most, and go ahead with your regime accordingly.

Being intimidated by weights.


It is true that men often have more capacity when it comes to weight training exercises, but that is no reason to underestimate your strength or endurance level and keep out of the weight room or away from the weight rack. Even if you have never tried lifting weights before, do not let it intimidate you—now is a good time as any.

It has been found that strength training has a host of benefits for women, so go ahead and ask the instructor to get you started on it. We covered 9 girl reasons to lift weights to give you better perceptive.

You will be pleasingly surprised at the changes once you incorporate strength training into your workout regime. If the metal-clanging, grunting men in the weight room make you hesitant, just remember that you strong and you require weights just as much as the men.

Over-exercising and straining your body.

Gym instructor

While it is completely fine to opt for intense workouts, it is important to not go overboard and risk injury. Another mistake made by women who are just starting to get into regular workouts, is to put undue strain on your body and even cause physical harm.

Understand the limits of your body and take the help of a professional instructor to determine your exercise regime accordingly. Remember that it is better to go slow and let your body adapt than to try everything haphazardly and then have to sit at home for weeks with an injury or soreness.

Setting goals that are not realistic.

Fitness goals

Similar to exercising too much, setting fitness or weight loss goals for yourself that are almost impossible to achieve does more harm than good. There is a saying, “No matter how slow you go, you are still lapping everyone on the couch.” Your targets should be based on your specific capacities and physical requirement, not what your friend has set for her. Because no matter what you do - you are doing something. Remember that when it comes to working out and fitness, there is no one-size fits-all solution.

Know your body type, what you can achieve, and in how much time you can achieve it. Set smaller goals initially so that achieving them will inspire you to push yourself further. Many  times, we set impossible targets and then get discouraged to continue exercising as the goals could not be achieved within the stipulated time.

Giving up sleep for exercising.

Sleep well

Not missing out on regular workouts is good, and it is true that the best time to perform physical exercise is in the morning, but do not cut back your sleep in order to stick to a particular workout time. Getting adequate sleep (7-8 hours) every day is vital for good health, so ensure that you do not compromise on quality sleep.

In fact, the lack of good sleep may add to your weight problems. You do not necessarily have to exercise for an hour every morning to lose weight and stay fit, 20 minutes may be sufficient if you do the right kind of workout. Check out these recommended bedtime routines to help you achieve your weightloss goals.

Not refueling your body properly after a workout.


When you put your body through rigorous exercise, it is crucial that you replenish it to rebuild your muscles and give your body the proper fuel it needs. Keep yourself hydrated during your workout session (sip water in small quantities) rather than gulping down a lot of water immediately after intense workouts.

Add mint leaves or lemon juice to your drinking water for added benefits. Most of us tend to ignore this important requirement, so make it a habit. Drink a lot of water throughout the day.

Thinking that you need to put in considerable time for exercising every day.

10 min cardio is good

“I do not have much time for a full workout, and exercising for 10 minutes is not going to make a difference anyway”—if you are guilty of having similar thoughts, abolish them immediately. With their busy schedules and many duties, women often find it difficult to spare an hour or so to work out. However, even 10 minutes of cardio helps and keeps diseases at bay. So even if you have limited time, do not put off the idea of exercising completely and instead make the best use of those few minutes.

Mistaking uneasiness for pain.

No pain no gain

This applies particularly to women who are new to exercising—if you have not engaged in physical activities for long, there are bound to be a few aches and some discomfort in your body. This may not necessarily mean that it is pain and you should put an end to your workout sessions. In fact, sore muscles and burning lungs indicate that your workout is actually working. Keep pushing yourself to achieve more so that your body gets used to it.

The way to differentiate pain/injury from discomfort is to take a few minutes of rest; if it does not go away and there is a sharp sensation, you may have injured yourself. Taking professional help and getting your doubts clarified by a fitness expert is the best way to go.

Ignoring the role of nutrition.

Eat Healthy

What you eat, when you eat, and how much you eat plays an important part in helping you achieve your fitness goals through regular workouts so do not neglect it. Remember to plan your foods for both pre- and post-workout times, as exercising on an empty stomach is a major mistake for your health.

Keep away from junk food and instead increase your intake of lean proteins and snacks that are rich in carbs, such as whole grains and bananas. Try consuming these at least half hour before you begin working out. You will often feel famished after an intense session, but refrain from overeating and turn to water and fruit for an immediate pickup. Consulting a nutritionist is a good idea to develop a meal plan to help you achieve your fitness goals.

If you have been feeling that you are not getting the desired results in spite of exercising regularly, chances are that you are committing one or more of these workout mistakes. For more effective outcomes from your workout sessions, keep these points in mind and get the maximum benefits out of every minute you hit the gym.

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