The Most Common Mistakes People Make in the Gym (and How to Fix Them)

Spending time in the gym is great — but doing the wrong things, even with the best intentions, can hold you back or even lead to injury.

Fitness posts

Spending time in the gym is great, but doing the wrong things, even with the best intentions, can hold you back or even lead to injury. Over the years as a personal trainer in Leeds, I’ve seen a handful of mistakes pop up again and again. The good news? Most of them are easy to fix once you know what to look for.

1. Poor Form and Technique
This is by far the biggest issue I see. Whether it’s squats, deadlifts, or pressing movements, technique matters. Not only does it reduce your risk of injury, it also makes your training more effective. If you're unsure whether you're doing something correctly, film yourself or get someone qualified to check your form, preferably in-person. Quality over quantity always wins.

2. Chasing Fatigue, Not Progress
Many people confuse sweating buckets or feeling exhausted with a good workout. While intensity has its place, simply working until you’re worn out doesn’t guarantee results. Structured progression, adding weight, reps, or changing tempo, over time will lead to far better outcomes than random “smash sessions.”

3. Neglecting Compound Movements
It’s easy to default to machines or focus on body parts that feel more comfortable to train, but compound exercises like squats, deadlifts, pull-ups, and rows should be the backbone of most training programmes. These movements build strength, coordination, and overall muscle in less time.

4. Lack of Structure or Planning
Winging your workouts might work for a few weeks, but eventually you’ll hit a wall. Without a plan, you’re just exercising, not training. A proper programme with progression built in is the difference between stagnating and making consistent gains.

5. Ignoring Recovery
Training hard is only half the picture. Without enough sleep, proper nutrition, and recovery days, you won’t get the results you’re working for. Recovery isn't being lazy, it’s when your body actually adapts and improves.

If any of these mistakes sound familiar, don’t stress, they’re all fixable. Whether you train solo or work with a PT, paying attention to the fundamentals will always take you further than chasing fads or shortcuts.

‍