The #1 Workout Mistake That Could Be Hindering Your Weight Loss Goals

Kelli Acciardo
·5 min read
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Woman training at the gym

No matter how motivated you may be to get in better shape, several factors can play an important role in whether or not you actually do it. Consistency is a key factor, as is diet and nutrition, but when it comes to working out, how do you know your plan is working for you? We spoke to a group of fitness trainers to get their thoughts on the #1 workout mistake that could be hindering your weight loss goals. Here's what they had to say.

Related: How Many Calories Should I Eat To Lose Weight?

The #1 Workout Mistake That Could Be Hindering Your Weight Loss Goals

The number one mistake you could be making, according to experts, is training without a plan. Without a workout plan, Alo Wellness Club trainer Louis Chandler says most people go through each week winging their workouts or just doing what they like to do.

While this isn't a bad approach (the best workout is the one you'll actually do!) you could be missing key exercises and workouts that will make a huge difference in your weight loss journey. 

To fix this common mistake, he suggests making a simple weekly plan of weight/resistance training and cardio. "You want to be able to target every major muscle group each week as well as challenge your cardiovascular endurance each week through walking, running, hiking, swimming and boxing," he shares, and a well-designed plan can help you stay consistent.

"The most important thing is to find what you like and don’t be afraid to try new things," he urges. "Once you find something you like, it’s easier to establish a long-lasting, consistent fitness routine."

More Workout Mistakes To Avoid

While training with a plan is the best thing you can do if weight loss is your priority, there are other mistakes you should try your best to avoid. These include:

Not prioritizing weight and resistance training

Chandler notes that studies have shown that weight training can drastically help weight loss and will not bulk you up, contrary to many popular beliefs. "Focusing on compound exercises is best for aiding with weight loss because having multiple muscle groups involved in one exercise allows for a higher caloric burn," he explains.

Setting unrealistic goals

Whether it’s aiming to lose too much weight in a short period, aspiring to look the way you looked 10 years ago, or trying to go too hard at the start, setting lofty goals can end up backfiring on you.

"When we set a goal that is too unrealistic we have a lesser chance of achieving it, warns AJ Mason, an ACE-certified trainer at Studio SWEAT onDemand. "We get discouraged or try quick-fix diets or supplements that can, in the end, harm us more than help us."

What can you do instead? Create S.M.A.R.T. goals. "This stands for, Specific, Measurable, Achievable, Relevant and Time-Bound goals," she says. Smaller goals can be achieved to reach a larger goal in the end, such as weight loss, and ultimately, a healthier lifestyle.

Mason's examples of a smart goal are:

  • I want to increase my cardio one more day a week for the next month.

  • I want to track my nutrition for the next two weeks.

  • I want to add strength training to my fitness routine two days a week.

  • I will NOT weigh myself daily and take body measurements instead for the next month.

"These goals are achievable and realistic and you can then increase each goal as needed," she adds.

Related: 15 Best Workouts for Weight Loss, According to Trainers

Overtraining and pushing the process

It’s easy to think “The more I do, the more I’ll lose” or “The more I do and the faster I do it, the quicker I’ll shed those extra pounds,” however, not allowing yourself ample recovery time in between sessions hinders you in the long run, according to Blaine Johnson, a senior instructor at Barry's in New York City. 

"If you show up to your workout exhausted and overly sore from the previous session, you won’t be able to push as hard or train as effectively as you could," he says. Instead, you want to find a balance between hard work and recovery. 

Johnson points out that showing up fresh and ready to train will allow you to push your body with more challenging weights or faster sprints, which will ultimately yield the best results over time. 

And remember, more often than not, the faster you lose it, the faster it comes back. "A gradual weight loss journey is better than an overnight transformation," he says.

Underconsumption of protein

Along with getting enough sleep and drinking enough water, protein is fundamental to repairing and rebuilding your muscles so try to consume 1 to 1.5 grams of protein per pound of your goal weight. Good examples of lean protein are white-fleshed fish, plain Greek yogurt, skinless white poultry meat, low-fat cottage cheese and beans, peas and lentils. "Underconsuming protein is leaving all your gains on the table—literally," says Chandler.

Next up: If You're Trying To Lose Weight, Here's Exactly How to Time Your Afternoon Snack

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