5 Common Mistakes Women Make in The Gym
Many of my female clients are gym members who have been working out for years, but are no longer seeing results or are just plain bored and frustrated. They are dedicated individuals who enjoy the benefits of exercise, but are ready to throw in the towel because they are either gaining weight, losing function or just feeling stagnant.
It comes as no surprise to me because I often view them in the gym and understand why they aren’t meeting their fitness goals or seeing further improvement. There are some common mistakes among woman (trust me men are not excluded from this) that are made when it comes to working out, which can lead to these discouraging scenarios.
Are you making any one of these common mistakes?
1. Focusing too much attention or cardiovascular/cardio training- this builds muscle endurance and burns calories, but isn’t the most effective way to build the lean tissue needed to support optimal body composition
2. Not putting enough intensity into their workouts- I don’t know if it’s fear, habit, stubbornness or just a combination of all three, but women need to up their workout intensity to burn more calories, improve their fitness levels and provide overload and progression to their current workout routines. This applies to cardio and strength routines!
3. Still doing 100’s of reps of exercises to spot reduce- spot reduction can only happen via plastic surgery. Weight loss will happen all over the body with a combination of cardio, strength and good eating habits. Doing 100 leg lifts per leg every day is called muscle endurance training and will not make the fatty tissue on top disappear.
4. Skipping exercises that work major muscle groups- they don’t like to work their back, but love to work their legs so they skip all the back exercises in the circuit, or just do the ones they like. This alone can lead to a screaming case of muscle imbalance, which can increase the risk of injury. You’ve got to train the entire body, front to back, side to side, deep and superficial!
5. Going back to old habits- doing the same routines for 20 years is will lead to plateauing (no longer seeing results or change). This is why it is so important to work with a certified professional to help you change up your routines, keep you fresh, improve your fitness levels and prevent overuse injuries and boredom.
Notice a trend in any of these habits? Do you do one, a couple or all of them? It’s all fixable! Making a change to just one fo these common mistakes will certainly give you some results and encourage you to start fixing the others. After all, aren’t results what you’re after?
Keep it fresh- Amy
PS- 5 common mistakes men make in the gym is coming later this week
PPS- A more in depth article will follow both blog posts
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Outspoken to a fault, energetic and creative with fitness programming, and ethical in all motivation… You’ve found the blog of Fitness Presenter Amy Bomar, B.S. CPT
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FIT Launch, Inc. began as a fitness education provider for fitness professionals in 1998. We partnered with Fit Bodies, Inc. in 2003 to bring the professionals Fitness Pro Travel where great working vacation opportunities are offered. These programs continue with new offerings added as the benefit to clients is determined.
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