The 7 Most Common Workout Mistakes & How To avoid Them
I know how it feels—you’re putting in the effort, but it still doesn’t seem to click. You’re out there logging miles, hitting the gym for strength training, and pushing yourself to the limit.
Then, you check your times or look in the mirror and wonder, “What’s going wrong here?” It’s frustrating when that happens. I’ve been in your shoes before. But sometimes, it’s not about working harder—it’s about spotting and fixing the little mistakes holding you back.
And trust me, these mistakes aren’t just happening in the gym—they could be affecting your running too.
Cross-training, lifting weights, and strengthening those muscles are key for runners, but making these mistakes can limit your results. So, let’s dive in, call out those pesky workout traps, and get you back on track to seeing the results you deserve.
- Doing Cardio Before Lifting
Here’s the truth: doing cardio before lifting is a mistake you want to avoid. If you’re like me (or that one friend who’s obsessed with cardio), you probably hop on the treadmill first, thinking you’re setting yourself up for success. But by the time you’re ready to lift, your muscles are already worn out, and your form is off. I used to do this all the time, and let me tell you, it was a disaster. Ever tried doing a heavy squat when your legs feel like spaghetti? Yeah, not fun. - Static Stretching Before a Workout
Static stretching is great—just not before your workout. I know you want to stretch before lifting, but static stretches are like asking a lazy dog to race—it’s not going to work. Instead, try dynamic stretches—think leg swings, butt kicks, high knees—stuff that gets your blood flowing and muscles ready. You’ll feel so much better when your muscles aren’t stiff and unresponsive during your sets. - Ignoring Weaknesses
Ignoring weak spots in your training is like pretending a flat tire isn’t a problem. Yeah, you might keep going, but it’s not going to take you as far as you think. For me, it was always my core that I neglected. I hit a wall that could’ve been avoided. Think about it—what parts of your training are you avoiding? Work on those weak areas, and you’ll notice big improvements. Don’t just pump the chest and legs and skip the rest. Balanced training is where it’s at. - Ignoring Recovery
Recovery isn’t a bonus, it’s essential. Don’t skip it. I know—rest days are boring. You’re itching to get back in the gym, but trust me, if you don’t let your body recover, you’re looking at burnout or, worse, injury. Think of your body like a car—you wouldn’t drive it without an oil change, right? Your body needs time to rebuild itself stronger after each hard session. Don’t skip your rest days. And no, sitting on the couch watching Netflix doesn’t count as recovery. - Unrealistic Expectations
The truth is: you won’t see major changes overnight, and that’s okay. I’ve had clients come to me saying they want to drop 20 pounds in two weeks. And while I love their enthusiasm, I also know they’re setting themselves up for failure. Fitness is a journey, not a race. Focus on steady progress. I once had a guy come to me, dead set on running a sub-4 marathon after only three months of training. Spoiler alert: he didn’t hit that goal, but he ran a solid 4:30 without any injuries—that’s progress. Don’t rush things. Set small, achievable goals and crush them one by one. - Not Having a Plan
Ever walked into the gym, unsure of what you’re doing next? Been there. If you don’t have a plan, you’re just wasting time. Aimless wandering will get you nowhere fast. Create a plan before each workout. Decide what muscles you’re focusing on, what weight you’re lifting, and how many sets and reps you’re doing. With a plan, you’ll have direction, focus, and those gains will come much faster. - Bad Form
This one’s a killer. I’ve seen it a million times: people lifting heavy with terrible form. It’s like trying to build a house with a wobbly foundation. All you’re doing is asking for trouble. And trust me, you’ll regret it when you can’t walk after your squat session. I was once doing deadlifts with terrible form—back arched, knees bent weirdly—guess what? I ended up with a serious back issue that sidelined me for a month. Learn from me: don’t skip mastering your form. Start light, focus on your posture, and perfect it before you add weight. Your body will thank you in the long run.
Quick Poll:
Which workout mistake have you made the most? Hit me up in the comments or DM me—let’s talk about how you’re fixing it!
Wrap-Up:
Remember, fitness is a marathon, not a sprint. Don’t expect overnight changes. Avoid these mistakes, take your time, and respect your body, and you’ll see those gains. Stick to it. Every run, every lift, every rep—it’s all part of building the stronger version of you.