7 Typical Fitness Mistakes and How to Avoid Them

Whether you are a beginner and are new to fitness or have been consistent for years, we all make common mistakes. If not addressed systematically, these can lead to injury, unaccomplished goals or poor performance.

Proper fitness training can effectively address and overcome physical limitations and maintain optimal mobility, flexibility and overall wellness for years. The most common mistakes people make with their training programs are the following:

1. Not Being on a Training Program or Staying Active

This is the worst mistake, as any activity is better than nothing. The rest of the list will address the mistakes people make when adding physical activity to their life. To avoid this mistake, keep your activity simple and walk, ride a stationary bike and stretch. Build solid habits with these basics, and you may find yourself doing more challenging activities as you build your confidence.

2. Generic Programming with No Assessing

Neglecting to adopt a personally tailored exercise routine or personalize generic programs for your abilities and goals has a potential for negative results quickly. Many people may continue with the same exercise routine they followed in their younger years. Just because you ran five miles a day 20 years ago does not mean you can start there again after a decade of inactivity.

Tailoring the exercise routine to address specific goals and limitations is crucial for maintaining optimal performance and health. To avoid this, find a trainer to create a program for you. Assess yourself to see what you can do first. Then, you can alter programs you find in books, magazines or online to fit your abilities, equipment needs and time per day.

3. Not Incorporating a Multifaceted Approach

Some individuals may only focus on one aspect of fitness, such as cardiovascular activities, while neglecting strength training or stretching exercises. A multifaceted approach is necessary to address the various physical limitations and create a balanced and healthy body. To avoid this mistake, incorporate resistance training, stretching exercises and cardiovascular activities daily or on different days of each week.

4. Ignoring the Importance of Joint Mobility, Muscle Flexibility and Stability Exercises

We should also pay attention to joint mobility and stability exercises, regularly engage in stretching sessions and address muscle imbalances as we find them during such sessions. Reduced joint mobility is a common issue as people age, impacting performance and overall well-being. To avoid this mistake, engage in yoga-based stretching programming, Pilates or tai chi. These can improve joint range of motion, balance/stability and overall flexibility.

5. Neglecting Regular Stretching Sessions

Stretching exercises are easy to do but are often the most neglected activity in fitness. Stretching helps with flexibility and mobility and is vital in preventing muscle tightness. Dynamic stretching before exercise and static stretching after exercise should be incorporated into a well-rounded physical activity routine.

To avoid this mistake, set up a time each day or event and take 10 minutes to walk and stretch. A good time is to walk after a meal and stretch for a few minutes each day.

6. Failing to Address Muscle Imbalances

Muscle imbalances tend to develop over time, contributing to decreased performance and increased risk of injury. These can occur from sitting too long each day or doing only push-ups each day for years and neglecting upper-back strength, too. A variety of movements will help you best avoid the imbalances that tend to occur in the pulling or pushing muscles of the arms and legs, as well as the stomach and lower-back muscles of the torso.

To avoid this mistake, targeting strength training exercises that focus on contracting and stretching muscles around the joints is necessary to strengthen weak muscles and stretch tight ones while restoring balance and stability to the body.

7. Not Finding a Source of Non-Impact Cardio

We all need some time off our feet, especially if we have extra weight to lose. The added body weight can make walking (and definitely running) more painful, so options like biking, rowing, elliptical machines, skating or swimming should be added to a balanced cardiovascular routine. You will find you can get more done (burn more calories) and be in less pain by making 25%-50% of your cardio the non-impactful type.

There are many more ways to make mistakes -- and as humans, we will find them -- but these tend to be the types many people have, regardless of their fitness experience and activities. Following these helpful tips to avoid these common issues can set you on your way to see better results on a quicker timeline.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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