The government recommends we do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity — or some combination of both. But even if you’re hitting those targets, you might not feel the benefits. From training through injury to skipping rest days, mistakes can impede progress. This is what to avoid.
1. Only doing cardio
Trying to lose weight? Don’t rely on running, cycling and swimming. “Cardio training is largely inconsequential for fat loss,” says the personal trainer Luke Worthington. This is because “excess cardio, especially when combined with calorie restriction, can break down muscle tissue, which reduces our metabolic rate — making fat loss harder over time,” says Aimee Victoria Long, also a personal trainer.
Overdoing it on the treadmill can lead to injury. “Cardio doesn’t strengthen stabiliser muscles, tendons or joints in the same way strength work does, raising injury risk, especially in older adults,” Long says. Cardio can also increase the stress hormone cortisol.
Instead, try resistance training using your body weight, free weights, resistance bands or weight machines at the gym. “Cardio training alone will not improve joint health, bone density, posture or muscular balance, all of which are critical for long-term health and physical performance,” Worthington adds.
2. Overfuelling before or after a workout
“Too much food before a workout can give you indigestion and cramps that will stop you performing at your best,” says Anya Lahiri, a master trainer at Barry’s UK. “Blood will rush to your stomach to digest food and will struggle to support the muscles under stress.”
And don’t assume that a tough workout means you can eat what you like afterwards: we often overestimate how many calories we’ve burnt. “Don’t get into the danger zone of consuming more calories than you are burning if weight loss is your goal, as you will gain weight this way,” Lahiri says.
3. Skipping rest days
“Rest is where training actually creates change,” Worthington says. “You don’t get fitter, leaner or stronger during a workout — those adaptations happen in the recovery period that follows. Skipping rest days leads to diminished performance and a loss of enthusiasm.”
If you don’t rest, your connective tissues won’t recover properly, which can lead to injuries from overuse, such as tendonitis and stress fractures. “Skipping rest days can also lead to central nervous system fatigue and weaken your immune system, increasing your risk of illness,” Long says.
4. Training through injury or pain
People often take an all-or-nothing approach to pain, either pushing through it and risking further injury or stopping at the first twinge. “Pain should never be ignored,” Worthington says. “But neither should it cause panic. Pain is information from your body that needs to be interpreted and responded to appropriately.
“The key is to understand the cause and make corrections — modifying movements or reducing load to continue training safely,” he continues. “We can choose exercises that address the specific issue and promote recovery at the same time as improving fitness.”
But sharp or worsening pain is a sign to stop, Long says — or you risk chronic injuries such as tendinopathy, disc issues and stress fractures. Your body may also move incorrectly to avoid pain “which can create secondary injuries”, she adds.
5. Not drinking enough
Being hydrated supports all our bodily functions at a cellular level. “Even mild dehydration can reduce power output, impair co-ordination and affect mental focus — all of which affect training quality and recovery,” Worthington says. “Thirst is a slow reflex, so it’s important to drink before you feel thirsty rather than play catch-up.” Aim for about 500ml two hours before exercising, Long says, “and rehydrate post-workout with water and electrolytes.”
6. Sticking to the same routine
“When you stick to the same workout routine your body eventually adapts,” Long says. “Muscles no longer need to grow or strengthen because they’re not being challenged and the metabolic demand stabilises, making fat loss or improved performance harder to achieve.” Try progressive overload: through increasing the weights you use, upping the reps, adjusting the tempo or introducing new movements. “Variety and progression keep both the body and mind engaged, ensuring continued results over time,” Long says.