1. The all or nothing approach.  Not having a full hour to exercise is no reason to skip your workout.  Current research indicates that even 10 minutes can provide some health benefits.  If you cannot make it to the gym – try a walk after dinner!
2. Unbalanced strength-training programs.  Most people focus on certain muscles, especially those that we can see.  Abdominals, biceps and pecs are the most popular.  These muscles, since they are very visible, have a greater impact on appearance which is why most people over train these muscles.  To achieve a well balanced musculo-skeletal system, you need to train all muscle groups.
3. Bad form.  This is almost a sure way to injure oneself at the gym.  Poor technique during a crunch can create undue stresses to the low back.  Shoulder exercises can create impingements in the shoulder joint, especially over time. Poor form on squats or lunges can create back or knee injuries.  If the weight is too heavy, using one’s back to create momentum during lifts can generate less than optimal results.
4. Not progressing wisely.  Exercising too much, too hard or too often can be as much a deterrent as too little of a work out.  Rest and gradual progression are important components of a safe and effective workout.
5. Not enough variety.  Too many people find a routine or physical activity that they like – then never change it.  This can create boredom, plateaus and/or injury. 
6. Not adjusting machines to your body size and not being mindful of stabilizing your own body and relying on the machine to do it for you.  Be aware that it is important to stabilize you lower body as well as you shoulder girdle to prevent injury to joints.
7. Focusing on everything else but your own workout.  Reading or watching TV can adversely affect the quality of your workout.  It will literally slow you down. 
8. Appropriate stretching for pre- and post-workouts.  Some of our muscles need to be stretched prior to our workout, especially if they are too “tight.” The muscles that are too tight or short do not work as efficiently as they should.  These muscles are more prone to injury especially when we push to hard.  Also too many of us don’t cool down properly and head straight for the showers.  Take a few minutes to lower your heart rate and stretch you muscles. This helps prevent soreness and injury.  Stretching can improve muscle efficiency.  Stretch the muscles that need it – not those that are easily stretched.
9. Poor gym etiquette.  Always be considerate of your fellow gym members.  Try not to linger on the machines after you are done working with it.  Make sure that you wipe the machine down after you have used it.
10. Not setting realistic goals.  Unrealistic goals are the leading cause of exercise dropout.  The key is to establish a training goal that is specific and appropriate for your fitness and skill levels.  Do try something challenging and do ask for guidance from a trainer or clinical exercise specialist to help you meet your goals with out injury or burnout.

Enjoy your workout – it can be in the gym, playing tennis or taking a walk with friends around the neighborhood. Our investment is in our health and should last a lifetime.

- Donna Schneider, CES, CPT, CEAS