Cookie Cutter Workouts. What works for one person is not necessarily going to work for the next. Just because Bobby Bicep’s routine is giving him incredible results, it does not mean the same thing is going to work for you. We are individuals. Your new workout should be designed just for you.
Machine Reliance. I hear it all the time; “I don’t want to hurt myself using free weights, so I’m just going to stick with machines.” Well, I know this may sound crazy, but you have a better chance of hurting yourself with a machine than you do with free weights. Most machines are designed to take your body through the same plane of movement every single rep. It’s the same movement pattern over and over and over. The end result? Repetitive strain injury. Have a qualified trainer show you how to squat or do any other type of free weight movement. You’ll be better off in the long run.
Crunch, Crunch, Crunch. I’m sure one of your goals is to develop that Brad Pitt type of six pack. So you perform crunches in every possible direction with every type of machine. Two problems here. One, you’re reinforcing bad posture by constantly flexing your spine and shoulders forward. Two, it does not matter how many crunches you’re going to do if your body fat percentage is up. So start off by working on some abdominal stabilizing exercises such as planks, and get your diet cleaned up if a chiseled midsection is your goal.
Cool Exercises. This one frustrates me the most. First day in the gym and a new member wants to do some wacky physio ball exercise that they saw in Shape magazine. Never mind that they cannot perform one correct push up or bodyweight squat. Go back to the basics (squats, presses, pulls, lunges, etc.) and build your workouts around them.