What to do instead: Ideally, your routine will include both strength and cardio. The “right” balance between the two depends on a number of factors, including your goals and health status, Schneider says. But in general, if you can prioritize strength training three times a week and then fit in light cardio sessions in between, that’s a great approach, Schneider says. If you don’t have that much time to devote to exercise, doing two days of strength and one day of cardio a week, or even one day of strength and one of cardio, is beneficial, Nesbitt says.
5. Bashing your abilities.
We can all be our own worst critics at times, but bringing this vibe into your workouts is not doing yourself any favors. Hearing negative self-talk in the gym is “frustrating,” certified personal trainer and performance coach Keith Hodges, CPT, founder of Mind In Muscle Coaching in Los Angeles, tells SELF. That’s because it can become a self-fulfilling prophecy: If you fill your mind with thoughts like I can’t do this or I’m never gonna reach my goals, “You’re programming your body and your brain to really believe this,” Hodges explains. And that can stop you from reaching your potential, since you’re basically throwing in the towel before you’ve even tried.
What to do instead: When you’re plagued by self-doubt, Hodges suggests taking a step back and asking yourself how you can know you’re incapable of doing something if you haven’t even attempted it. So long as you’re being safe and respecting your body’s limits, encourage yourself to simply try whatever it is that’s freaking you out—for example, that new Zumba class or an assisted pull-up. Don’t be afraid to fail, Hodges says, and approach new challenges as learning opportunities. With that mindset, you may just surprise yourself by what you’re capable of.
6. Comparing yourself to everyone on FitTok.
We’ve already talked about limiting scrolling during your workouts, but it’s also important to reflect on phone habits outside of the gym. Spend five minutes on FitTok and you’ll likely be bombarded with an idea of what “perfection” looks like in the exercise world, whether it’s someone’s elaborate crack-of-dawn workout routine, ability to bust out 50 perfect push-ups, or Cirque du Soleil level of mobility. But here’s the thing: Social media “sets unrealistic expectations,” Hodges says. And if you compare yourself to what you see online, “you’re never satisfied or excited or happy with your progress,” Hodges says. Ultimately, this can suck the joy out of your own fitness journey and make you less likely to stick with it for the long haul, since you’re left feeling like nothing you do is enough.
What to do instead: As unrealistic as social media can be, it’s also not really feasible to totally avoid it. “It’s just so embedded in society,” Hodges says. That said, you can remind yourself that there’s a lot you can’t discern from a photo or reel—like how truthful it is, how much it was edited, or even how much a person’s genetics influence what they’re capable of in the gym. Taking a step back and realizing that not everything online can (or should) be taken at face value can reduce those comparative thoughts. Also consider whittling down your follow list to remove accounts that make you feel bad…and then bolstering it with ones that make you feel good. That way, when you scroll, you’ll be less likely to fall into the comparison trap. (And if you think you—and your mental health—would benefit from a broader phone cleanse, we’ve got you covered.)
7. Not sticking with a program.
If you’re bored in the gym or just not seeing the progress you want, it’s only natural to switch things up. But injecting too much variety—for example, doing completely different workouts every session, or starting a new routine every two weeks—can actually hamper your results, Schneider says. That’s because you’re not taking the time to build any one skill, like perfecting the hinge movement pattern or nailing proper squat form, which is key if you want to keep challenging yourself and ultimately get stronger. “You’ll never really truly see the benefits of a good strength training regimen if you’re always changing things up,” she explains. Instead, “true strength, fitness, and health programming takes consistency and patience,” Schneider says.
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