Personal trainers spend their days observing gym-goers, and they've identified several counterproductive habits. According to Mallory Fox, a National Academy of Sports Medicine master trainer and wellness coach, there are habits she consciously avoids for her own well-being and out of respect for others.
1. Never Skip the Warm-Up
Denise Chakoian, certified fitness trainer and owner of Core Cycle and Fitness LaGree, warns against jumping straight into intense exercise. She recommends 5 to 10 minutes of dynamic movement to activate muscles, improve mobility, and reduce injury risk. Tara De Leon, a certified personal trainer, adds that skipping warm-ups is an easy way to get injured, especially for women approaching midlife.
2. Don't Hog Gym Equipment
Fox emphasizes not monopolizing equipment, such as sitting on a bench without using it or claiming multiple pieces. Kelsey Holgate, personal training leader at Life Time Savage, advises against taking up multiple machines simultaneously, as it limits access for others.
3. Avoid Judging or Giving Unsolicited Advice
Fox refrains from judging others' training or offering unsolicited advice, intervening only if someone is in danger or violating gym rules. De Leon never comments on body shape or size, as it can make the gym feel like a judgmental space.
4. Don't Ignore Pain
David J. Sautter, a certified personal trainer with WalkFit, distinguishes between discomfort from challenging yourself and pain signaling injury. Pushing through pain can set progress back by weeks or months. Chakoian debunks the 'no pain, no gain' myth, advising to stop if you feel sharp or sudden pain.
5. Avoid Comparing Yourself to Others
Sautter notes that everyone has different goals and fitness levels, so comparison leads to frustration. April Medrano, vice president at STRIDE Fitness, says, 'I'd never compare my chapter one to someone else's chapter 20.' Antonietta Vicario, chief training officer at PVOLVE, emphasizes training progressively based on individual needs.
6. Never Work Out Without a Plan
Joshua King, training lead at Life Time Gainesville, always works out with a plan to measure progress. Vicario compares a planless workout to driving without a GPS, recommending hitting muscle failure three times per major muscle group per session, twice per week. Fox ensures every session has a purpose, whether strength, hypertrophy, or active recovery.
7. Always Wipe Down and Return Equipment
Medrano emphasizes re-racking weights, wiping benches, and resetting equipment out of respect. Kat Pasle-Green, health and fitness coach at Bay Club, returns equipment and wipes down as she goes to maintain the shared environment.
8. Don't Sacrifice Form for Weight
Karen Lord, founder of Karen Lord Pilates, never sacrifices form to lift more weight, as poor mechanics lead to injury. Fox prioritizes technique and control, saying quality reps beat sloppy ones. Chakoian warns that swinging weights or rounding your back risks injury and limits results.
9. Avoid Talking on the Phone
Holgate finds phone conversations on equipment loud and annoying. King adds that speakerphone conversations are particularly unwelcome.
10. Don't Push Yourself When It Doesn't Feel Right
Josh Schlottman, certified personal trainer, advises backing down weight if you feel off or have pain. Thomas Banicky, senior district fitness manager at 24 Hour Fitness, treats every workout as a competition only when the body is ready. Lord notes that consistency beats intensity over time, and De Leon adds that exercise should not be a punishment.
11. Don't Skip or Restrict Rest Between Sets
Schlottman explains that resting longer, like three minutes, allows neuromuscular recovery and greater mechanical tension, leading to more muscle growth than shorter rests.
12. Avoid Lifting Heavy on Unstable Surfaces
Schlottman warns against lifting heavy weights on Bosu balls, as instability limits force production and increases injury risk.
13. Don't Mindlessly Scroll Between Sets
Fox observes that scrolling disrupts focus and extends workouts. Chakoian suggests putting the phone away to stay focused. Pasle-Green stays aware of space and lets others work in when practical.
14. Don't Take Fitness Advice from Just Anyone
King cautions that muscle size doesn't equal knowledge; he values evidence and experience. Banicky avoids chasing fitness trends without understanding fundamentals, favoring basic movement patterns.
15. Never Forget to Recover
Chakoian emphasizes that recovery is where results happen, through sleep, hydration, nutrition, and rest days. Vicario gives muscle groups at least two days off after hitting failure, alternating body focuses strategically.
