The 7 Biggest Gym Fitout Mistakes You Can Easily Avoid

Clean up your act with these beginner-level tips. If you want to find out what you’re doing wrong, check out the gym fit out mistakes below.

woman standing surrounded by exercise equipment

Not knowing what your goals are

Do you know exactly where you want to go? How good would it be if there was a business plan for your body? You have to have a clear picture in your mind of exactly what success looks like before heading off on a fitness journey. Most people start thinking about their health and fitness with a vague idea of “feeling better“.

It’s important to take some time and write down specific things that motivate you and keep them somewhere visible so they can remind you of your end goal throughout your struggles on the way there. 

[Tip: If you have a clear picture of how good it’s going to feel once you’ve achieved your goals, that makes it much easier to stick with a plan. Use a vision board to pin up images and quotes which remind you of your goals].

Not being consistent with training or diet

“Start as you mean to go on”. This is particularly important for those new to weight training. When establishing the habit of working out, begin as you will continue. In other words, if there are days where your program falls by the wayside, they will quickly become more frequent as time goes by.

Make sure that at least in the beginning you work out regularly and don’t let yourself “off the hook” when pressed for time or feeling under the weather.

Trying to do too much

It’s also important to take things slowly at first. The key consideration here is that your plateaus are not simply due to lack of effort or ability, but rather because you are doing too much, too soon. If this is the case, you will only set yourself up for disappointment further down the track. Make sure you are consistent with your training before increasing volume and/or intensity.

Allow time for recovery by planning appropriate rest days into your program design. 

Consider including a dynamic warm-up in every session. This will limber you up gradually without overloading joints and prepare you both physically and mentally for exercise.

[Tip: Having two rest days a week will help you to recover from your workouts and prime you for further gains. If these rest days still allow you at least 36 hours between hard weight training sessions, they should be included in a good program design].

Not concentrating on form

The form is so important! It could quite literally mean the difference between getting results or being sidelined by an injury. When lifting weights, make sure you have a balanced base before exerting force through any joint angles. In other words, if it feels as though you are about to lose your balance – STOP!

Make sure that when performing exercises such as squats and deadlifts you maintain a neutral spine throughout the movement.

[Tip: Perform movements slowly to get used to which muscles are working and practice your form with a low weight. Once you’re comfortable with the exercise and good at doing it correctly, try adding more weight].

Not understanding biomechanics

Think about where the resistance is coming from when performing an exercise. For example, if you plan to do bench presses using dumbbells, but can only lift them using one arm because the other is injured – stop! It’s important to treat every session as though it were potentially your last so that you don’t set yourself up for further problems down the track.

[Tip: If there is pain experienced during movement and/or an injury that restricts certain movements (such as an anterior shoulder injury like a rotator cuff tear) then seek medical advice on whether or not you should continue. Also, make sure that if there is pain experienced with any movement pattern, the exercise is altered to avoid the pain].

Not performing an adequate warm-up

A proper dynamic warm-up prepares the body for extended physical activity. It helps increase heart rate and blood flow to muscles while reducing joint stiffness and promoting neuromuscular efficiency.

[Tip: I like to use a circuit of exercises with light weights which target my major muscle groups (e.g. squats for legs) and then add more complex movements such as lunges and split squats after warming up in this way]. 

The most important aspect of a good dynamic warm-up, however, is that it increases body temperature so that when you do begin training, the muscles and tendons are ready to accept high loads without injury.

[Tip: Perform two or three light sets of six-eight reps for each exercise before starting your training session].

It’s important to remember that since our bodies were designed for movement (and not inactivity), we may need more than just a good warm-up to prepare the physical body. A real effort should be made to keep our mental state active as well. These small changes will go a long way towards helping you achieve better results from your training so take them seriously.

It’s no use going through the motions if you want big gains!

Not having a program to follow

The best way to keep track of your training progress is by keeping records. Use a well-designed plan that focuses on progression and you’ll be able to see your results in no time.

[Tip: When it comes to choosing a program design, make sure you know what you’re getting into. Look for information about the author/s’ qualifications, who has helped with the writing process, do they have an online presence? Have other people had success with this program? Is there support available if needed?]

I hope these tips help you out!

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