I love going to the gym. Something about getting there and completing a workout just makes me feel great the rest of the day.

Warning: This post is longer than most of my fitness posts, but I promise it’s worth it!

There’s definitely proof that brain juice (see here) improves well being after exercise. I’ve always stayed relatively active and so I am experienced in working out and knowing when to ask for help. Many times, I see others at the gym and to be honest they are making a lot of mistakes.

I don’t mind going up to someone at the gym and giving them tips (I actually did last week and the girl was totally cool about it and seemed to appreciate the feedback). BUT I can’t do this all the time, because let’s face it – it’s none of my business and they may not take the criticism well. I don’t wanna be THAT girl.

I’ve opted to get it out here and hopefully it will prove to be useful to those of you who may not have a coach or guide.

1. Resting on equipment – The top mistake I see at the gym is when people rest on the sides and front of a treadmill. If you are putting your weight on the machine you are not carrying yourself, you are not activating your core, and it is really not doing anything for your (you might as well go grocery shopping and push a cart).

Solution: Try to keep use of seated exercise machines to a minimum. Also, do not lean on equipment while you are engaged in a workout. Keep your focus on squeezing your abs and glutes as you walk or run on a treadmill.

2. No plan – Sometimes it is obvious that someone doesn’t have a plan at the gym. They are roaming aimlessly and stop at different exercise machines. Complete random sets and reps of something they didn’t intend on doing.

Solution: Have a plan BEFORE you get to the gym. If you are in need of a routine, check out my post on circuit training HERE.

3. Hydrating incorrectly – I don’t bring water to the gym and I don’t buy any drinks there either. Hydrating during a workout usually gives me a stomachache. If you feel dehydrated (very sweaty or dry and clammy) during and after a workout, it is likely that you did not hydrate enough in the last day. Drinking a bunch of water during your workout isn’t immediately helpful to rehydrate.

When I was in Navy Boot, we were trained to hydrate throughout the day. We had to carry a canteen and if yours appeared too full at any point (yes, even if you JUST got a refill), everyone was halted and forced to down the whole liter of water. PS they were this tough on us about it because someone actually died at boot camp of dehydration. PPS Over-hydrating is also dangerous so just ask your doctor or nutritionist to be sure of how much water is enough for your body.

Solution: Always drink water throughout the day. If you are going to the gym tomorrow, make sure you hydrate properly TODAY. You will really feel a difference, trust me on this one.

4. Not stretching and/or warming up – I’ll explain this how it was explained to me once: If you have a cold rubber band and stretch it, it is easier to snap in comparison to a warm rubber band that has been slowly worked before stretching. Your muscles are the same way and not stretching and warming up correctly can cause more soreness and/or severe damage.

Solution: Start your time at the gym by doing a quick 5 minute jog on the treadmill. This will warm you up. Then stretch before continuing to other exercises.

5. Using cardio as primary exercise – I’ve been guilty of doing too much cardio. Part of the reason is that I love running. The more embarrassing reason is that lifting weights is boring (and harder) to me.

Solution: When working on #2, be sure that cardio only takes up a 1/3 of your time at the gym (at most half). Cardio shouldn’t be more than half of your workout at the gym because too much cardio also burns lean muscle and lean muscle is what you want to have more efficient workouts (lean muscle will burn more when you work out). Do some weight training to balance the burn and build up your muscles!

Notice: I am an experienced weightlifter and have also been physically trained in the military. I have been given some of this advice from certified trainers and health professionals. I do not suggest you change your exercise routine solely on the information on this blog, but instead consult a fitness professional in your local gym and also consult your physician before starting any form of exercise routine.

Are any of these surprising to you?