Your Cart is Empty

10 Mistakes You Are Probably Making At The Gym

November 25, 2015 3 min read

Going to the gym and working hard does not guarantee you a beautiful body. If your approach and technique are bad, it doesn't matter how much sweat you pour or how heavy you lift, you will not see the results you want. Here are 10 common mistakes you should avoid when working up a sweat!

1. Not having a goal or plan

If you don't have a target in mind, how will you ever know if you've reached it? Working out at the gym without a goal or plan is like wandering in the desert. You'll keep going in circles without getting anywhere. You will jump between exercise routines which is a waste of time and prevents you from mastering any of the exercises. Find a program and stick with it for 8 weeks in order to see results. To find a program that suits your needs, check out SweatFlix℠. With over 80 hours of on demand workouts, you'll always be able to find something that gives you focus and direction!

2. Doing squats and lunges incorrectly

Squats and lunges are great because they can be done pretty much anywhere. But doing them wrong can lead to knee pain and injury. “The biggest mistake I see people do over and over in the gym is squats and lunges with the weight in their toes and their heels coming up off the ground, As soon as I get them to keep the weight through their heels, almost always the knee pain goes away.” says Caitlin Ritt, a private trainer at Sports Club/LA, U.S.  

3. Only doing one set

Muscles do not arrive through taking short cuts. In order to work the muscle properly, you will need to do more than one set. "It is important to do at least two to four sets (of each exercise) to fatigue the muscles to get better overall results," says Lauren Fairbanks, a personal trainer at Equinox fitness club, U.S. [bctt tweet="10 Mistakes You Are Probably Making At The Gym"]

4. Doing cardio the wrong way

Cardio is a little tough in that the length and quality of your workout is determined by your goals. The 'ideal' duration for medium intensity cardio is 25-45 minutes. If you are going longer than 45 minutes, you may needlessly exhausting yourself.

5. Focusing only on abs

Abs get all the glory and it is easy to see why. But if you only focus on one muscle group, you can create an imbalance in the body. Don't forget to also work the muscles that can't be seen. "You need to provide your body with balance by hitting the muscles like hamstrings, upper back, and inner glute muscles equally," says Tim Rich, a personal training manager at Crunch gym, U.S.  

6. Only doing your skillset

Step out of the box. Blow through your comfort zone. It is time to do workouts you avoid so you can work different muscles in different ways. It may be awkward at first but give it time, you'll master it!

7. Relying too much on machines

People often falsely believe that they can get everything they need to be fit from a machine. But you can't forget strength exercises like push-ups, lunges or lifting free weights. "Machines push you through a guided plane of motion, which could cause pain and injury,” says Tim Rich, a personal training manager at Crunch gym.

8. Overdoing it

While you may want to give 110% every time you go to the gym, exhausting yourself is not a good idea. While doing reps, do only what you can do while maintaining proper form. When you can't hold form, it is time to stop. This will protect your central nervous system and helps repair the body post workout.  

9. Rushing through exercises

We are all in a hurry these days but it is important to remember that when it comes to exercise, quality is better than quantity. Rushing through will never get you the results you want. If you want to see results, you need to keep intensity high and stay focused on what you are doing. Finish it before moving on to the next thing.

10. Bringing your phone along

We know you may be using your phone for your workout music but the urge to check your email or text messages may be too much for you to ignore. All of this can distract you from putting effort into your routine. Invest in a dedicated music player and leave the phone in the car or your locker. Are you guilty of any of these gym mistakes? Don't be afraid, fess up! Source: MSN

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 483 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 44 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.