Workout Habits that Annihilating Your Gym Progress


There are many advantages to working out, but only when done correctly. Most people exercise but complain that they can’t seem to get there. Exercise is the correct thing to do for our long-term health and mental well-being, even though it’s not always simple or enjoyable. You might see some results after a certain period but not perfect ones. this article will go through some bad habits derailing your gym results.

Habits that ruin your progress

To ensure a healthy and prosperous workout journey, avoid the following bad habits.

Workout without a system and plan

Most people think that they can just start working out from the blues. With this, you lose workout discipline easily. Before starting any workout, determine what you aim to achieve.

  • Are you planning to lose weight?
  • Are you trying to build muscle?
  • Are you planning to do it to relax your mind?

You need to set specific, measurable, attainable, relevant, and timely goals. This will ensure you have neutral pressure on your goals. Setting unrealistic goals exposes you to frustration leading to giving up on your workout routine.

You should also set a regular time that you will be working out. This should be when you are most accessible. Choosing a place that is flexible for you to work out is also good. It may be at home, gym, park, etc.

Taking long rests between sets

Resting between sets while working out is allowed, but not for long periods. It should be approximately less than two minutes to improve muscle endurance. Resting for long will kill your morale in performing the next workout set. This, in turn, affects all the goals you have set in place.

If you are a beginner in your workout, you can always seek a gym instructor to help you with different sets. Having an instructor increases your morale compared to when you are alone. They also know the best time to take a short break. Also, the breaks will vary depending on the type of exercise you are doing.

Wrong Cardio

Some people will have you thinking that if you spend excess time working out, it will give excellent results. On the contrary, you might harm your body or fail to achieve your desired results. Doing too much steady-state cardio is not good for your workout routine. Mixing up the cardio exercises gives you an energy boost.

Failing to eat before intense cardio makes you lack the energy to work out fully. You should also know your Basal Metabolic Rate (BMR) is not affected by the kind of exercise you do; rather, it is affected by how hard you work out. Find a class or workout style you enjoy, and give it your all as you incorporate it with other simple exercises.

Avoiding nutrients and supplements

Nutrition is important when exercising to sustain your body. When exercising, a lot of body resources are used, and they need to be replenished. Ensure to feed your body with a balanced diet. Exercise helps you gain stamina, and flexibility, prevent diseases and maintain a healthy weight.

Nutrients and supplements give you more energy and more health benefits to your body. Even if you eat a balanced diet without exercising, it will be of no benefit to your body and vice versa.

You will find some people skipping meals to lose weight. Losing weight through such methods is unhealthy. Speak with your nutritionist to guide you on the best supplements and nutrients depending on your workout goals

Ignoring HGH and testosterone levels

Pituitary gland-produced human growth hormone is a protein that signals the body’s muscles and bones to grow. HGH is a legally prescribed drug primarily used to assist people with HGH deficiency. Some people are turning to the drug to curb low testosterone.

According to people with HGH and testosterone levels that are low cannot gain muscle easily. Using HGH to treat low testosterone poses a lot of risks and is not an effective treatment. So if you want to work out to gain muscles visit your doctor to determine these hormone levels.

Failing to drink enough water

Failing to drink water causes dehydration. You lose bodily fluid while removing heat from the body when sweat evaporates from your skin. You must consume fluids when exercising to replace the fluids you lose through sweat. Doing this can lower your chance of developing heat exhaustion while maintaining regular bodily functions and performance levels.

Failing to warm up

Some people get to their regular workout routine before warming up. Some just make random moves and jump into intense working out. Warming increases your body temperature and boosts blood flow to your muscles powering up the cardiovascular system. This prepares the body for different types of workout sets.

Warming up also minimizes the chances of getting injured or getting muscular discomfort. Remember to cool down after your workout to stabilize your blood pressure and heart rate.

Exhausting yourself every time you workout

Just like resting too much, working continuously with no breaks can lead to exhaustion and injury, such as muscle soreness and incorrect heart rate. If you enjoy intense exercise, set a few days for it and alternate it with a less intense workout.


Always track your workout progress and congratulate yourself if you have achieved your goals. You can always change your goals to new ones if they are too hard to reach or you have achieved them.