No matter how hard you try, sometimes, it feels like you’re not making any progress at the gym. It’s quite frustrating! Thankfully, how much effort you’re putting in isn’t always important but rather the things we overlook that can ruin our fitness journey. Here are twelve of these things.
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Inconsistent Workout Schedule

Going to the gym for a couple of days and then vanishing for a week is a terrible idea. Why? Because your body loves rhythm and if you don’t stick to a regular workout schedule, you’re not giving it a chance to adapt & improve. Try to find a routine that fits into your life. Consistency is key!
Not Varying Your Routine

At the same time, doing the same workout day in, day out will make you hit a plateau. Your body will get used to the routine and may stop responding—so shake things up a bit! Try new exercises or perhaps switch your cardio for strength training. Whatever you do, keeping your body guessing will ensure you keep making progress.
Skipping Warm-Ups

Starting a workout without warming up is more dangerous than many people realize. Warm-ups get your blood flowing and get your muscles ready, which reduces the risk of injury. It also makes your workout more effective. As such, you should spend a few minutes on some light cardio or stretches before you get into the hard stuff.
Forgetting to Focus on Recovery Techniques

At the same time, you need to be careful with how you treat your body after a workout. Stretching & foam rolling can help reduce your muscle soreness—even using a massage gun is good for your flexibility. Your recovery techniques will also make a big difference in how quickly your muscles can bounce back for the next workout.
Incorrect Form

You might be doing the exercises but are you doing them right? Bad form affects your workout’s efficiency and also sets you up for injuries. If you’re not sure about your form, don’t be shy about asking a trainer—or even checking out some instructional videos online. Doing it right is a lot better than doing it fast.
Not Tracking Progress

You need to keep an eye on your progress because if you don’t, you’ll feel like you’re not getting anywhere. Use an app or even just a simple spreadsheet to track your workouts & what you’re eating. Don’t forget to write down any changes in your body or performance! Seeing your progress in black and white will truly motivate you.
Forgetting to Celebrate Progress

Speaking of goals, don’t get so caught up in the final result that you forget to celebrate the progress you’ve already made! Every achievement is worth celebrating, from lifting heavier weights to running a faster mile. Recognizing your victories will remind you why you started this journey in the first place—so give yourself a pat on the back every so often. You deserve it!
Skipping Strength Training

Some people think that if they want to lose weight, they should focus solely on cardio and skip weights. But that’s wrong. Strength training is super important for everyone, regardless of your fitness goals, because it builds muscle. This burns more calories at rest than fat does—so it improves your metabolism. Plus, it strengthens your bones & joints.
Not Setting Clear, Achievable Goals

Saying you want to “get fit” is a good start but it’s way too vague–and without clear goals, you’ll struggle to stay motivated. Try setting specific goals, like running a 5K without stopping or doing 10 pull-ups. You could also set a goal of working out a certain number of times per week. Either way, setting smaller & specific goals will lead to bigger results.
Ignoring the Role of Community

Even though working out solo is fun, being part of a fitness community can really push you to the next level. It doesn’t matter if you join a local running club or simply have a workout friend—being around others who share your goals will motivate you. You’ll also make friends who won’t tempt you to skip the gym for happy hour!
Sticking to Indoor Workouts Only

Make sure you take your fitness routine outdoors sometimes. You can do practically every workout outside, like running, cycling or yoga in the park. Outdoor workouts will give you a refreshing change of scenery & challenge your body in new ways. Better yet, getting a bit of sunshine can really improve your mood.
Ignoring Flexibility and Mobility Work

Flexibility & mobility might not seem as exciting as doing some heavy lifting but they’re important for a well-rounded fitness routine. Working on your flexibility will help you avoid injuries & improve your performance while also helping you recover faster. Mobility exercises, on the other hand, can help your range of motion and make your workouts more effective.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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