Written by: Chloe Griffiths
We’ve all been there.
1. Skipping Warmup
Cold muscles are much more prone to injury than warm muscles are, so before you lift any weights, warm up with 5 to 10 minutes of brisk walking or other aerobic activity (Mayo Clinic Staff, 2026).
2. Not Taking Rest Days
Adopting a “no days off” mindset might seem productive at first, but it can increase the risk of injury and burnout over time. Rest days are essential for both physical and mental recovery from training, and it is recommended that you take at the very minimum one rest day per week (Sparacino, 2025). However, rest does not mean being completely inactive; light movement can still support recovery. Effective training programs typically balance high-intensity and low-intensity workouts throughout the week, allowing for adequate rest (Sparacino, 2025).
3. Improper Form
It is important that when you start lifting weights, you ensure you are doing each exercise correctly. When lifting weights, make sure to move through the full range of motion in your joints because the better your form, the better your results and the less likely you are to hurt yourself (Mayo Clinic Staff, 2026).
4. Not Balancing Macronutrients
The three macronutrients are:
Carbohydrates, which fuel exercise and support digestion, gut health, and immune function. Carbs should make up 45–65% of daily caloric intake (Lenort, 2025).
Protein plays a crucial role in energy metabolism, immune function, hormone production, and muscle recovery after exercise. Protein intake should be around 0.6-0.9 grams of protein per pound of body weight per day (Lenort, 2025).
Fats provide us with energy during low-intensity, long-duration activities and support brain function, heart health, joint mobility, and recovery. Fats should make up about 20-35% of daily calories (Lenort, 2025).
5. Not Allowing Yourself to Have Fun!
Viewing the gym as a chore can make it harder to stay consistent. Instead, choose activities and exercises you genuinely enjoy, even if they challenge you, so that working out feels rewarding rather than like an obligation.
Conditioning With Chloe 
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