Body & Mind

11 x this is what you are doing wrong in the gym

By Simone Olivia | #!30Fri, 20 Jun 2025 05:00:13 +0200+02:001330#30Fri, 20 Jun 2025 05:00:13 +0200+02:00-5Europe/Amsterdam3030Europe/Amsterdam202530 20am30am-30Fri, 20 Jun 2025 05:00:13 +0200+02:005Europe/Amsterdam3030Europe/Amsterdam2025302025Fri, 20 Jun 2025 05:00:13 +0200005006amFriday=9#!30Fri, 20 Jun 2025 05:00:13 +0200+02:00Europe/Amsterdam6#06-20-2025#!30Fri, 20 Jun 2025 05:00:13 +0200+02:001330#/30Fri, 20 Jun 2025 05:00:13 +0200+02:00-5Europe/Amsterdam3030Europe/Amsterdam202530#!30Fri, 20 Jun 2025 05:00:13 +0200+02:00Europe/Amsterdam6#

Do you know the types who swing weights in the gym like crazy while they actually know very well that they should pick a lighter weight (because whiplash)? But yes, ego, right? Or that lady on the treadmill who clings desperately to the railing, afraid she will fall off? And I haven't even mentioned the girl next to you who is pulling at her neck like crazy during the abs quarter while it is really called ABS quarter. There are many more things we do wrong. Are you reading along?

1. You can handle this

Warming up on the cross trainer? Then leave the handles alone and let the power come from your legs. Just look around tomorrow morning; many people are pulling and pushing like crazy on those handles. Totally unnecessary.

2. Swinging and swaying

Prefer to be on the treadmill? Take your arms with you during your walk/run instead of holding onto the railing. This way you burn more calories.

3. From your legs

You have to row with the oars, uh, legs you have. Get the power during your rowing round from your legs AND arms and not from your lower back.

4. Too heavy

Working on those biceps? Keep your back straight and move from your upper arms. Don't swing those weights. If that happens automatically, there's a good chance your weights are just a bit too heavy.

5. Take your rest

The rest periods between your moments of effort are important. Too little rest can lead to decreased performance and thus less result. You know what I'm talking about, right? Those types who have to take twenty selfies (no, I'll stop at five, ha) between exercises. That's not rest anymore. Depending on your goal, take up to one minute of rest for strength endurance and up to two minutes for muscle building.

“Bye fries, bye cheese platter.”

6. Warm-up

Many people walk into the gym and immediately go heavy on the weights. However, it is important to warm up your muscles a bit before you start swinging those weights.

7. Cool down

Finished with your round? Let your body cool down with a short stretch.

8. Planking

No tents and suspension bridges, I always said in my class (yes, I stood in front of the group for four years, five days a week). It's called a plank for a reason, so it should also be one straight line. Don't sag in your back and don't have your butt in the air.

9. Keep varying

Are you continuously doing the same exercises? Get an instructor and discuss a new training schedule. Because it's not only boring for you to do the same round over and over, your muscles also get bored.

10. Drop that squat

Perhaps the most common (posture) mistake in the gym: the squat. Ass back, boobs forward, and just go down. To the knee line. Preferably with a kilo less and a level lower than too heavy and not low enough. Keep that in mind. Do check beforehand if your pants are not on the worn side (read: that you are showing your thong)?

11. Abs. Yes really, in the kitchen

Is your workout buddy making you envious with her super tight belly? Open your fridge and start cutting back. Because that so-called ‘six-pack’ won't come from training your abs like crazy. Start by consuming as little fat as possible. Bye fries, bye cheese platter.