Whether you’re a regular at the gym or just starting, it’s likely you’ve developed a few habits that might be holding you back. Trainers spend their days observing workouts, and they know what’s not advisable.
“As a personal trainer, I consciously avoid several habits for my safety and out of respect for others,” says Mallory Fox, a wellness coach. She points out that there are plenty of ways to enhance your fitness experience and improve your environment. Below is a list of 15 things trainers avoid doing at the gym.
1. They don’t skip the warm-up.
“Many people rush into workouts,” notes Denise Chakoian, a certified trainer. “They grab heavy weights or jump on a treadmill without warming up. Getting your heart rate up is great, but proper warm-up is crucial.” She recommends doing five to ten minutes of dynamic movements to activate muscles and lower injury risk.
“As someone approaching midlife, I’d never skip warming up,” Tara De Leon, a certified trainer, adds. “Skipping it can lead to injuries, especially when your body starts to behave differently with age. Consistency is far more important than any single workout.”
2. They don’t hog gym equipment.
“I’d never monopolize equipment,” Fox says. “Sitting on a bench or using multiple machines while others are waiting is inconsiderate. Gyms are communal spaces, and sharing is essential.”
Kelsey Holgate, a personal training leader, emphasizes that equipment is limited, and hogging it prevents others from working out effectively.
3. They don’t judge others or offer unsolicited advice.
“I wouldn’t judge someone for how they train,” Fox states. “Everyone is at a different point in their fitness journey. The gym should be a supportive place.” She doesn’t give advice unless someone appears to genuinely need help with form or safety.
Tara De Leon adds, “I never comment on body shape or size. The gym is already a vulnerable space for many; unsolicited comments can reinforce negative feelings about bodies.”
4. They don’t ignore pain.
“Recognizing the difference between challenging discomfort and real pain is essential,” David J. Sautter, a trainer, explains. “Returning to the gym too soon post-injury often leads to further setbacks.” Listening to your body is key for long-term progress.
“‘No pain, no gain’ is a myth,” Chakoian emphasizes. “Muscles may feel tired, but pushing through sharp pain is counterproductive.” If you experience sudden pain, it’s wise to stop immediately.
5. They don’t compare themselves to others.
“Each person has their own goals and circumstances,” Sautter notes. It’s vital to focus on your progress rather than comparing yourself to someone else’s journey. “I’d never measure my beginnings against someone’s advancements,” April Medrano explains. “Your only competition is yourself from yesterday.”
6. They don’t work out without a plan.
“I never train without a plan,” says Joshua King, a training lead. “It’s crucial to know what you want to achieve.” Going without a clear intention can result in stagnation.
King suggests that structured workouts are necessary for real results. “Random workouts lead to random outcomes, and I always aim for purpose in each session,” Fox remarks.
7. They don’t forget to wipe down and return equipment.
“Leaving weights scattered is disrespectful,” Medrano insists. “Wipe down, re-rack, and reset.” These actions ensure everyone can train safely and comfortably.
8. They don’t sacrifice form for weight.
“I never compromise form for heavier lifts,” says Karen Lord, founder of a Pilates studio. Technique is crucial, as poor mechanics can lead to injuries later on. “Quality reps triumph over sloppy movements,” Fox reinforces.
9. They don’t talk on the phone.
“I’d never take calls while on equipment,” Holgate states. “It’s distracting and annoying for everyone else.” Speaking on speakerphone is particularly frowned upon.
10. They don’t push through discomfort if it feels wrong.
“Forcing progression every week isn’t necessary,” Schlottman points out. If something feels off, it’s better to adjust your workout instead of pushing through just to match last week’s effort.
11. They don’t skip or restrict rest between sets.
“I wouldn’t rush through rest intervals for a ‘pump,’” Schlottman says, suggesting that longer rests can enhance effectiveness.
12. They don’t lift heavy on unstable surfaces.
“Lifting heavy on unstable surfaces isn’t only ineffective; it’s risky,” Schlottman warns. Balance should not be the primary focus when building muscle.
13. They don’t mindlessly scroll between sets.
Fox observes many people getting distracted by their phones during rest periods, which can lead to nervous confrontations or interruptions. Keeping rest intentional helps maintain focus.
14. They don’t take advice from just anyone.
“Just because someone is muscular doesn’t mean they know best,” King advises. It’s better to value experience and education over popular trends.
15. They don’t forget to recover.
“Recovery is where real progress happens,” Chakoian emphasizes. Prioritizing sleep, hydration, and nutrition is key, along with strategic rest days for muscle recovery.
