The 13 bad gym habits that are destroying your fitness goals – from weight loss preventers to energy killers
YOU’VE committed to going to the gym three times a week – you have every right to feel proud of yourself.
Putting in the time and effort to work out deserves a major pat on the back, and is a huge step in the right direction when it comes to living a healthy lifestyle.
But a few bad habits can actually stop you getting the most out of your sessions.
So if you’re not losing weight or building muscle like you’d hoped, listen up.
Personal trainer Dominika Blonska has shared 13 common mistakes that could be holding you back.
1. Skipping your warm-up
We all know we should warm-up properly before exercise, but a few halfhearted lunges simply won’t cut it.
“Jumping straight into a workout without warming up can increase the risk of injury and reduce workout effectiveness,” Dominika, founder of online coaching platform Define By Dom, says.
“A proper warm-up prepares your muscles, improves range of motion, and primes your body for exercise.
“I’d always recommend spending five to 10 minutes warming up.”
Why not try the following sequence? –
- Jumping jacks
- Inchworms
- Lateral lunges with a reach
- High knees
- Chair dips
- Downward dog with toe taps
- Squats with a heel raise
- Reverse lunges with a knee drive
- T-Y-W arms
- Hip openers
2. Not drinking enough water
The NHS recommends we drink enough during the day so our pee is a clear pale yellow colour.
This works out to be about six to eight glasses of fluid daily.
But it doesn’t all need to be water. Lower-fat milk and sugar-free drinks, including tea and coffee, all count.
Why is this important? “Dehydration can hinder performance, slow recovery, and even mimic hunger, leading to overeating,” Dominika, who holds a nursing degree and nurse prescribing masters, says.
“Staying hydrated is essential for energy levels, digestion, and muscle function.
“I’d suggest adults consume a minimum of two litres per day.”
3. No rest days
So you’ve told yourself you’ll be more active in 2025, but that doesn’t mean working out every day.
“Most people think taking no days off is the best way, but this will hinder progress,” Dominika says.
“Overtraining without proper rest can lead to burnout, fatigue, and injury.
“Rest days allow your muscles to recover and grow, which is critical for progress.
“Rest is just as important as training.”
4. No plan
You walk into the gym with no clue what to do so you wander around aimlessly finding any free machine you can. We’ve all been there.
But if you want to see real progress, you need a plan.
“Training without a structured plan can lead to inconsistent results,” Dominika says.
“Whether it’s weight loss or muscle building, a program tailored to your goals helps track progress and ensures you’re targeting the right areas.
“Consistency is key. If you go into the gym and do different exercises each time, you will not see progress.”
If you need help building a plan, speak to a personal trainer or find one that suits your needs online.
5. Cardio before weights
The order you do your exercises matters, according to Dominika.
She says: “Performing excessive cardio before weight training can deplete your energy, reducing strength and performance during lifts.
“Prioritise weights if muscle building is your goal, and save cardio for after your session or separate days.”
How to trick your mind into loving exercise
By Isabel Shaw, Health Reporter
I HAVE always admired people who enjoy exercise. Unfortunately, I’m just not one of them.
That’s not to say I’m not aware of how good working out is – both for my brain and body. As a health journalist, I am always reading about new studies which explore the benefits of getting some rigorous movement into your day.
Exercise can reduce your risk of cancer, boost your brain power and even make you happier – and that’s just the start of it.
Science has shown that getting your body moving can have a really positive impact – even in very short chunks.
In fact, a recent study presented to the American Physiology Society found that just 15 minutes of moderate exercise is enough to give your immune system a significant boost.
Even armed with this knowledge, I still find it hard to put on my trainers and get out the door without at least a little resentment.
With the new year upon us, it feels like the perfect chance to dive in, start fresh, and maybe even trick myself into enjoying it.
I spoke with Bradley Busch, a registered psychologist who works with athletes, in the blind hope he could help me fall in love with what’s good for me.
“Exercise is a polarising activity,” Bradley, who is also the director of InnerDrive, tells me.
“While some people revel in the endorphin rush and sense of accomplishment, others find it a chore and a struggle.”
As I begin relating – rather embarrassingly – to the latter group, the psychologist reassures me that there is a way to change my dismal perspective.
“There are loads of strategies, based on over a hundred years of research, that can help you trick your brain into enjoying it more and doing it better,” he explains.
His top five tips were:
- Just get going
- Pick a good partner
- Train with a group
- See it as a choice, not a sacrifice
Read the full article here.
6. Poor fuel
If you’re exercising hard, you need to fuel your body properly.
Skipping meals or eating snacks at the wrong time can leave you under-fuelled for your workouts and result in overeating later, Dominika warns.
This can then lead to weight gain.
“Make sure you eat balanced meals with protein, carbs and fats,” the PT adds.
Consuming them at the right times – two to three hours before your workout and within two hours of finishing – will help optimise energy and recovery, according to AXA Health.
7. Not tracking progress
Many of us use smartwatches and rings to count our daily steps.
But do you track your progress in the gym?
“Ignoring data like weights lifted, calories consumed, or body measurements can make it hard to see what’s working or adjust when progress stalls,” Dominika says.
“Tracking provides clarity and accountability.”
It could be as simple as using the notes app on your phone.
8. Eyeballing portions
The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.
But how much your body really needs will depend a lot on several factors, including your size, age, gender and activity levels.
You can use an online calorie calculator to give you an estimate.
Not cutting out your favourite food is key, it will keep you away from the bingeing cycle
Dominika Blonska
When it comes to working out how many calories are in your foods, consider a tracking app and scales if you’re trying to lose weight.
“Eyeballing portions often leads to overeating,” Dominika says.
“Using scales and logging your meals and snacks ensures accuracy in calorie and macronutrient intake, which essentially will help you progress.”
9. Skipping strength training
When people talk about exercising to lose weight, they often imagine it involves hours sweating on a treadmill.
But relying solely on cardio to shed some pounds can actually result in muscle loss, Dominika says.
“This can leave you ‘skinny fat‘,” she adds.
“Strength training builds muscle, boosts metabolism, and enhances your body composition.
“Lifting weights also slows down the ageing process.”
10. Lack of sleep
You can exercise all you like, but if you’re not getting enough sleep, you’re wasting your time.
OK, not exactly. “But poor sleep disrupts hormones like cortisol and ghrelin, which increases your food cravings and reduces recovery,” Dominika says.
“Aim for seven to nine hours of quality sleep to support fat loss and muscle growth.”
11. All-or-nothing mindset
It’s time to ditch the all-or-nothing mindset.
“Being overly restrictive or giving up after a slip-up can lead to cycles of bingeing and burnout,” Dominika says.
“Sustainable progress comes from balance and persistence, not perfection.
“Not cutting out your favourite food is key, it will keep you away from the bingeing cycle.”
12. Sky-high stress
Chronic stress increases cortisol, which can hinder fat loss and recovery, Dominika says.
“Incorporating stress-management techniques like breath work or yoga can have a positive impact on your progress,” she adds.
13. Impatience
And finally, don’t expect immediate results.
“Unrealistic expectations can lead to frustration and giving up too soon,” Dominika says.
“Remember, fitness is a long-term journey, not a quick fix.
“If you want to make progress and maintain it, you have to take time with it and find a plan you enjoy.
“This will make the journey a lot easier!”