9Round Fitness Blog


5 Bad Workout Habits and How to Break Them

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You’ve nailed down your gym routine and you put in the hard work – but you still aren’t seeing the results you hoped for and it’s been months since you started. If this sounds like you, it’s possible that bad workout habits are to blame. While regular exercise is important for overall health, there are certain guidelines to follow if you want to reap the full benefits. Bad workout habits can sabotage your success, and in certain instances, can even cause injuries. So, we’re talking about some common mistakes that could possibly be hindering your progress and how you can break free of them.  


Doing Low-Intensity Workouts for Longer

Even though walking on the treadmill may be great for hitting your step goal, your heart rate is likely to stay low, resulting in minimal calorie burn. Amping up the intensity of your exercise routine will rev up calorie burn and boost your metabolism! So, instead of leisurely working out for an hour, try switching to a shorter, HITT-based workout, like 9Round, and see the difference for yourself!

Disclaimer: You’ll have to find a new excuse for skipping your workouts because time will no longer be an issue.


Using Incorrect Form

Perfecting your form during your workout should be a top priority. Form is especially important for exercises that may be more likely to cause injuries, such as heavy lifting and weight training. According to the Mayo Clinic, “incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.”

So, if you want to avoid injury and get the greatest benefits from your workout, you’ll want to focus on using the correct form, even if this means reducing the amount of weight you’re using. If you aren’t sure what the proper form is for a specific exercise, find a professional who can help you get it right.  


Skipping Resistance Training for Cardio

Cardio is the typical go-to when it comes to exercise, but what most people don’t understand is that strength training is equally as important. When you focus solely on cardio, you’re missing out on the benefits that come from strength and resistance training, including EPOC, increased energy, and tank-top worthy arms.

Proper strength training allows you to build muscle faster and change the look and shape of your body. So, if your fitness goal is to lose weight or inches, you need to incorporate some resistance into your training routine for the best results. And don’t let the rumors scare you; strength training isn’t going to make you extra bulky if you don’t want to be. It takes A LOT more effort and training to build those big muscles that come to mind when you think of strength training.

Fun Fact: Did you know that dumbbells and weight racks aren’t the only way to add resistance to your workouts?  Bodyweight exercises, like push-ups and squats (or hitting a 100 lb. heavy bag at 9Round), also add resistance!


Doing the Same Routine Over and Over

In the same way that you get bored doing the same thing over and over again, your body gets tired of doing the same workouts every time you’re in the gym. Once your body gets used to a certain routine, it requires less energy to perform those moves. This causes you to reach a plateau in your fitness journey where there are little to no improvements. If you want to see continual improvements, you’re going to need challenging workouts that force your muscles to learn something new, like 9Round, where the workout changes every day!  


Sacrificing Sleep to Squeeze in a Workout

Finding a time to work out is important, but not if you’re constantly sacrificing your sleep. Waking up at the crack of dawn to go to the gym every day might be doing you more harm than good if you aren’t getting the sleep you need. Our bodies rely on sleep to help repair muscles and reduce stress-related hormones that build up throughout the day. When you cut your sleep short, you aren’t giving your body the time it needs to repair, which makes it harder to reach maximum intensity during your next workout. Ongoing studies from Stanford University have proven that getting more sleep is better for athletic performance. The recommended amount of sleep is eight hours so, next time you ignore your morning alarm, rest assured knowing that sleep is just as important as getting your sweat on – just don’t do it every day. ;-)

If you think any of these bad workout habits are the culprit behind your slow-moving progression, don’t sweat it! Now is the time to kick these bad habits and push yourself to work out smarter in the future. Remember, your 9Round Trainers are there to help you develop good workout habits. So, claim your FREE introductory workout below, and get kickin’ in your local 9Round club!