9 Gym Habits to Avoid, According to Personal Trainers

YOGYAKARTA - Exercising at the gym is one of the many ways to improve fitness and maintain body health. However, the results of the exercise not only depend on the intensity of the exercise, but also on the habits you do while at the gym. A number of personal trainers reveal that there are some habits that they always avoid because it can reduce the effectiveness of the exercise, increase the risk of injury, or interfere with the comfort of others. Here are nine gym habits that you should not do.

1. Don't skip the warm-up

Denise Chakoian, certified fitness trainer and owner of Core Cycle and Fitness LaGree, said he never started the main exercise without warming up. According to him, warming up for five to ten minutes with dynamic movements can help increase blood flow, activate muscles, and prepare the body for more strenuous exercise. This simple habit can also reduce the risk of injury and make the body move more freely while exercising.

2. Don't sacrifice technique for heavier loads

The desire to lift heavier weights often makes people ignore the correct technique. In fact, Karen Lord, founder of Karen Lord Pilates Movement, emphasizes that the quality of the movement is much more important than the size of the load. According to him, the right technique makes the exercise more effective while helping to protect the joints and muscles from injury.

Illustration of gym habits that need to be avoided according to personal trainers (Freepik/Drazen Zigic)3. Don't come to the gym without a training plan

For Joshua King, training lead at Life Time Gainesville, training without a clear goal makes time in the gym less utilized to the fullest. A similar opinion was expressed by Antonietta Vicario, Chief Training Officer at Pvolve, who likened coming to the gym without a plan to driving without a map. Determining the training target from the start will help you stay focused and make it easier to monitor the development of abilities over time.

4. Don't force yourself when your body gives you a signal to stop

The spirit of exercise is important, but the body also needs to be listened to. Personal trainers reported by HuffPost, Friday, July 3, reminded that the feeling of pain due to exercise is different from the pain that feels sharp or appears suddenly. If the body is not fit or begins to show signs of injury, resting or reducing the intensity of exercise is a wiser choice than forcing yourself.

5. Don't ignore recovery after training

According to Tara De Leon, NASM certified personal trainer, fitness progress is not only determined by exercise, but also the recovery process. Getting enough sleep, eating nutritious foods, and giving your muscles time to rest are important parts of an exercise program. Without good recovery, the body will be more difficult to adapt so that the results of the exercise become less optimal.

Illustration of gym habits that need to be avoided according to personal trainers (Freepik)6. Don't be busy comparing yourself to others

Everyone comes to the gym with different goals, experiences, and physical conditions. Therefore, personal trainers advise that you do not get stuck on the achievements of others, but focus on your own development. Small progress achieved consistently is much more meaningful than forcing yourself to pursue the abilities of others.

7. Don't master the tool for too long

Mallory Fox, NASM Master Trainer and wellness coach, admitted that she never monopolized exercise equipment, especially when the gym was crowded. He also avoided sitting too long on the exercise bench just to rest or play on the phone. Kelsey Holgate, personal training leader at Life Time Savage, said the same thing, saying that this simple ethics helps create a comfortable gym atmosphere for everyone.

8. Don't ignore ethics and hygiene at the gym

Returning the load to its original place and cleaning the equipment after use is a habit that personal trainers always take care of. In addition to keeping the exercise area tidy, this habit also shows respect for the next user. Maintaining cleanliness and order will make the exercise experience safer and more enjoyable for everyone.

9. Don't let the phone interfere with the focus of the exercise

The phone can indeed be used to play music or record exercise progress. However, Mallory Fox said she didn't spend too much time playing social media during practice breaks because it could reduce focus and make rest time excessive. Maintaining concentration during exercise helps each training session run more effectively.

Implementing good habits at the gym doesn't mean you have to train like a professional athlete. Simple steps, such as warming up, maintaining technique, respecting other users, and giving the body time to recover, can significantly improve the quality of training. By avoiding gym habits that need to be avoided according to personal trainers, you can get more optimal exercise results while maintaining long-term fitness and body health.

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