You’ve lost motivation to go to the gym.
When you decide to go, it feels like a chore and you absolutely hate being there.
All you want is to see SOME progress, any at all at this point!
You don’t know what you’ve been doing wrong or why everything seems like it’s stalling. Maybe you’ve just become bored.
If this sounds like you, this article is FOR YOU!
There are 5 MAJOR MISTAKES I always see people making in the gym.
And I’m not only going to share with you these 5 MAJOR MISTAKES, I’m going to share with you how to fix them, too.
Let’s dive in.
MISTAKE #1 – YOU’RE NOT APPLYING PROGRESSIVE OVERLOAD
It is known that progressive overload is critical to building muscle and getting stronger in the gym. Simply put, progressive overload is the gradual increase of stress or demand placed upon on the body during training. If you want to improve body composition, progressive overload is a simple but extremely efficient way to do it. There are different ways you can utilize this muscle building tool, but for beginners, I would focus on getting 5 lbs stronger or 1 rep more each week.
MISTAKE #2 – YOU’RE NOT FOCUSING MOSTLY ON COMPOUND MOVEMENTS
Don’t get me wrong, isolation movements are undeniably helpful, but compound exercises will be far more beneficial for muscle and strength gains. Sometimes when people train, they try to get too fancy and forget about the simpler exercises that allow you to use a heavy load and multiple muscle groups. Remember, our goal is to progressively overload the stimulus on our muscles. Compound movements are far more superior for this when trying to build more muscle and increase strength. Not to mention, compound movements burn more calories and are an efficient use of your time in the gym!
MISTAKE #3 – YOU’RE NOT RECORDING YOUR WORKOUTS
Recording workouts and having a workout log is something I recommend to everyone. It allows you to properly plan each session, it holds you more accountable, and it also creates a purpose. A workout log will help you track your workouts, session by session. That way the next time you do the same workout, you can focus on getting stronger, doing more reps or increasing the intensity. Seems rather small, but this could have a huge difference on your fitness success! Having a plan is HUGE when trying to get results. Tracking your workouts will easily help you crush your goals.
MISTAKE #4 – YOU LACK CONSISTENCY
Don’t mistake slow progress for no progress at all. Exercise consistency is key if you want substantial results, no matter what your goals are. Find a program that works best for you and stick with it. Fat loss and muscle gain are processes! Results come with time and adhering to the program. Fall in love with the process, not just the results! Not doing so can lead to obsession or taking too aggressive of approaches to achieve those results. The more you focus your energy on the process, the better you will become at it. The journey helps you appreciate your results. What’s better than working your butt off so hard for something and then actually earning it?
MISTAKE #5 – YOU’RE NOT HAVING FUN
This one is simple. If you don’t ENJOY your workout routine, odds are you probably won’t stick with it. I bet you can think of at least one person who still spends two hours in the gym every session and does cardio immediately after, to where they just look physically and mentally exhausted. I get it, that sounds miserable! But it doesn’t have to be like that. Find a program or a plan that works with your schedule and make it enjoyable. Whether that means getting a workout partner, finding a routine that keeps things interesting, taking a fitness class, or even setting up a rewards system for yourself; it can be FUN! There are many ways to make training enjoyable, you just have to find what works best for you.
There you have it. The 5 mistakes I see in the gym and the simple FIXES for them. If any of these hit home and you want to find out more about the best approach for YOU, reach out to me personally and I’d be happy to help you!
Coach Boston
