Common Exercise Mistakes

Common Exercise Mistakes

Starting a new workout routine can be exciting and fun, but aches and pains from past mistakes can also leave you feeling discouraged. Learn more about the most common exercise mistakes and how to cut them out of your routine for good.

Monotonous Routines

Having a consistent workout routine doesn’t mean doing the same exact workouts over and over. Your body adapts to the demands you put on it and takes the easiest route possible to conserve energy. This is a huge contributor to the dreaded fitness plateau.

Doing cardio all the time or the same strength training exercises every day can lead to muscle imbalances and increase your risk of overuse injuries. The ideal workout routine incorporates both cardio and strength training exercises that can challenge all muscle groups.

You don’t have to completely alter your routine to get the most out of a workout. Start incorporating small changes to keep challenging your body. You can focus on a different muscle group every day or make your cardio sessions a little more challenging by increasing the resistance or incline. Small changes like this can help improve your overall fitness while minimizing your risk of an overuse injury.


The amount of water you drink before, during, and after your workout can have a significant impact on the way you feel and perform. While we usually remember to stay hydrated during and after exercise, we often forget how important it is to stay hydrated throughout the day, even on rest days.

Set a reminder on your phone every hour to drink water. You can also carry a large water bottle with you and keep track of how much you’ve been able to drink throughout the day. While every body’s specific needs may be different, generally the average human adult needs about eight 8-ounce glasses of water per day.


Food and water give us the energy we need to keep moving. The essential vitamins and minerals obtained from eating a variety of food not only helps us stay alert and active, but also maintains our critical thinking and motor skills. Eating too much of the wrong kinds of food can not only lead to fatigue and obesity but can also negatively impact how we feel when we try to exercise.

Eating processed foods that are high in sugar, for instance, may give you instant energy, but can lead to a sugar crash later while you’re trying to exercise.

The timing of meals can also affect your performance. You may want to think twice before having a big meal right before or after exercise, depending on the activity. Even if you feel hungry after a tough workout, loading up on a full meal may be too much for your stomach to handle.

Keep your pre-workout and recovery snacks light and give yourself time to digest before jumping into any strenuous activity.

Warm up and Recovery

Make your pre-workout warm up a priority. The goal of the warm up is to get your heart pumping and muscles prepared for activity.

Unfortunately, there are also a few risks involved when warming up, just as there are when working out. While stretching can help improve flexibility, it’s important to know which kinds of stretches are ideal. Certain types of stretches, performed at the wrong time, can instead hinder your performance.

For instance, doing static stretches before activity can diminish your range of motion and flexibility. Instead, try implementing dynamic stretches to your warm up. Dynamic stretches involve continuous movement, like bridges and arm circles, that awaken your muscles and increase your heart rate.

Leave the static stretches for after your workout, where it can be utilized to release built-up tension in the muscles and joints.

Keeping Your Workouts Safe

It takes time to get used to a new workout routine, and some days may be more difficult than others. If pain is keeping you from enjoying your new routine, Airrosti is here for you. Schedule an appointment with us at (800) 404-6050. Our expert providers can diagnose the root cause of your pain and treat it at the source for effective, long-lasting relief. We also offer remote telehealth appointments. Click here to learn more about telehealth and schedule your virtual appointment today!

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