5 Gym Mistakes That Are Slowing Your Progress (And How to Fix Them)
POV: You’re showing up to the gym, putting in the work, and being consistent - but you’re still not seeing the progress you hoped for. If that sounds familiar, it might not be about how much you’re doing, but how you’re doing it.
Here are 5 common gym mistakes that could be slowing you down + simple fixes to help you get back on track.
1. Skipping Rest Days
Why it’s a problem: Training every day without breaks can lead to burnout, fatigue, and stalled progress. Your muscles need time to recover and grow.
How to fix it: Schedule regular rest or active recovery days each week. Listen to your body - sometimes a walk or gentle yoga counts as recovery. Rest isn’t lazy; it’s essential.
2. Not Training at a High Enough RPE (Rate of Perceived Exertion)
Why it’s a problem: If your workouts don’t challenge you, your body won’t adapt. Training too easy means you miss out on strength and muscle gains.
How to fix it: Aim for an RPE of 7–9 during your main sets (this means staying around 1-3 reps away from failure). That means you’re pushing hard but can still maintain good form. Track how challenging exercises feel to keep progressing.
3. Changing Your Program Too Often
Why it’s a problem: Switching workouts every week or two doesn’t give your body enough time to adapt, which can stall progress and make tracking results tricky.
How to fix it: Stick to one program for at least 4–6 weeks before making changes. This lets you build strength, improve technique, and track real progress.
4. Not Tracking Progress (Sets, Reps, Weights)
Why it’s a problem: Without tracking, it’s hard to know if you’re improving or staying stuck. Plus, it’s easy to forget what you lifted last session!
How to fix it: Keep a simple workout log - whether it’s an app (cough cough…Train With Soph hehe), notebook, spreadsheet, or just in your phone notes! Record your sets, reps, and weights so you can push yourself a little more each time.
5. Underfueling
Why it’s a problem: Without enough food and energy, your workouts will feel harder, recovery will slow, and results will plateau.
How to fix it: Make sure you’re eating balanced meals that support your training. Include protein for muscle repair, carbs for energy, and fats for overall health. Don’t forget to hydrate!
Final Thoughts
Progress in the gym is about smart work - not just hard work. Fix these common mistakes and you’ll be on your way to stronger lifts, better energy, and more confidence.
Remember: consistency, challenge, and recovery are the winning combo.
Love TWS Coach Bronte x