This time of year is notoriously difficult for maintaining a regular and effective fitness regime. That back-to-school vibe that arrives in early September may have inspired us to get back to the gym, take up pilates or train for a half marathon, but as we hurtle ever faster towards Christmas, fitness plans are often the first to get sacked off. And even if we are still showing up, we’re not necessarily giving it gold star effort anymore.

Be honest, have you let a few little bad habits creep into your routine? It’s no surprise if you have. According to a 2015 study, new gym-goers need to exercise four times a week for six weeks before it becomes a habit, but psychology also tells us that bad habits form more quickly than good ones. And if you’re letting those bad habits take hold, they could be undoing your good intentions.

Strong Women asked nine personal trainers and fitness instructors about the worst exercise habits they see people doing time and again. Here’s what they said and, more importantly, how they recommend breaking a bad habit. Prepare to feel @ed. 

Skipping the warm-up or cool-down

 We’re all strapped for time, so best crack on with it, yeah? Er, no, says Nicole Chapman, a PT and founder of Power of Mum. “By missing this step, you could negatively impact your performance or, even worse, get injured and be unable to exercise.

“Warming up prepares your body mentally and physically to meet the demands of your workout. It prepares your cardiovascular system for physical activity and stimulates an increased blood flow to your muscles. This reduces the risk of injury and unnecessary strain on your heart and lungs.

“Equally, taking the time to cool down allows your breathing and heart rate to gradually return to normal. Stretching after your workout is said to aid the process of releasing and removing lactic acid, helping to speed up your body’s recovery.” Set aside a good few minutes before and after each workout to do this.

Exercising without focus

We love to multitask. Do you want your workout to improve your overall body strength, stamina, flexibility and endurance all at once? Performance Physique’s head coach, Arj Thiruchelvam, believes this unfocused, scatter-gun approach blocks real progress.

“Although newbies will generally see an improvement in all aspects of training to begin with, progress will slow down. Pick a particular aim to focus on and build in phases. That doesn’t mean you don’t try to train [for multiple improvements], but you should tailor your programme around one goal for a three-month period before moving on to the next,” he recommends. 

Doing cardio before strength training

Personal trainer Lewis Paris says: “Many people think a run on the treadmill is the perfect warm-up before moving on to strength training, when in fact the reverse is true. It’s advantageous to do weight training first as your body uses its glucose stores within the first 20 minutes of a workout; typically, this will give you more energy to push through a challenging set. Using up your energy reserves first means you’ll fatigue quicker.

“Depending on your goal, I’d advise focusing on strength training for the first 30-45 minutes of your workout session, followed by cardio within zone 2 after your session for 20-30 minutes,” he says. 

Holding your breath

When we’re concentrating on a new move, or if something feels particularly tough, it’s common to forget about your breath entirely. Catie Miller, barre and pilates expert and founder of Barre Series, says that correct breathing is so important, particularly in pilates. “One common mistake among beginners is neglecting the breath – holding it, or inhaling and exhaling at the wrong time. Effective breathing connects the mind, body and core – it’s the key focus of pilates.”

The same can apply to yoga and other forms of exercise. Controlled breathing in the gym or steady breathing techniques while running help keep oxygen flowing to your muscles and regulate your blood pressure.

Ignoring pace and form with weights

Celebrity trainer Tom Brown of 1st Class Bootcamp often sees gym-goers upping their weights without concentrating on the technique and tempo of their reps. “A more effective way to make progress is to slow down, perform fewer movements, and master the exercises you choose,” he says.

“Instead of constantly increasing the weight, prioritise slow, controlled reps executed with perfect form before advancing to heavier loads. I’m also a big advocate of incorporating progression techniques such as partial range repetitions, pulses and holds, which help target the specific muscles you’re aiming to train,” says Brown. 

Overdoing it

There’s no need to push yourself to complete exhaustion every time you work out. Thiruchelvam sees some people giving maximum effort and ‘training to failure’ at every session. “Sometimes you need to do that, but it shouldn’t be frequently. Not all fitness goals require this all the time; you’ll risk injury, fatigue and illness, alongside a lack of improvement.” So don’t go 100% all the time. Ease off when you feel you’re reaching your limit.

Not fuelling your body properly

Skipping meals or eating the wrong foods before exercise is something Aaron McCulloch, co-owner and director of Your Personal Training, sees frequently. “Many people train on an empty stomach or grab something sugary for a quick energy boost, but both can hurt your performance. Without the right fuel, your energy levels drop and you’re not able to push yourself, which can really hold back your progress,” he says.

“Aim to have a balanced meal about one to two hours before your workout. Avoid high-fat, high-fibre foods that may leave you sluggish, and focus on complex carbs that provide a steady release of energy. Pair those with lean protein to help your muscles repair and recover. If you’re short on time, a lighter snack – a banana with almond butter or a quick protein smoothie – works well within an hour of your session.” 

Working against your menstrual cycle

Kirby Akindeinde, 1Rebel trainer and menstrual cycle-syncing expert, says clients often don’t realise that their menstrual cycle can be their biggest asset: “You can work with, not against, your hormones. During your follicular stage, your energy should be on the rise so take advantage and get your cardio and high-intensity exercise in. In your ovulatory phase, this is a great time to build lean muscle and try to hit a PB.

“As you move into your luteal phase, the first few days will be high energy but then you should start to dial it back with lighter strength work, yoga or a reformer pilates class. During menstruation it’s beneficial for your body to rest, so don’t be afraid to dial back if you are exercising.”

Not being consistent

“There’s no shortcut when it comes to seeing results, but that doesn’t mean your workouts need to be torture,” says Lee Gaskin, national fitness manager at Parkwood Leisure. “Whether it’s building muscle or improving athletic performance, three to four solid workouts a week will always trump one or two super-intense workouts.

“Consistency is far more important. The days when you’re not quite feeling up to it but you still drag yourself to the gym or put on your running shoes are the ones that’ll help you most to build the habits you need to achieve your goals,” he adds. 

Ignoring injuries

Samuel Quinn, personal training lead at Nuffield Health, despairs at people ‘pushing through the pain’. “Ignoring an injury can lead to long-term issues, mobility restrictions and arthritis, and can prevent you from being able to exercise, which will play havoc with your mental and physical health,” he says.

“Taking the time to alleviate your pain may be time-consuming but it will help you to return to full strength and fitness.” Quinn urges you to follow your physio’s rehabilitation plan, integrating it into your daily routine to help prevent further injuries and manage pain. 

Images: Getty