1 You always stick to the same workout
We all tend to repeat the things
we like doing, so it’s no wonder
that once we find a workout
that suits us we stick to it.
Archer advises against this.
‘Change your programme after
four to six weeks, otherwise you
get into a pattern and you stop
producing results because your
body has hit a plateau,’ he says.
As well as changing your
workout, you can mix it up by
cross training – try a circuit or
kickboxing class once a week.
2 You copy the hardcore gym members
It’s easy to think that to get as
ripped as the guy in your gym
who wows all the female
instructors with one-armed
press-ups, you have simply to
follow his lead. ‘People see
someone lifting a heavier weight
or using a certain technique and
rather than ask them what
they’re up to they just copy
them,’ says Archer. The problem
is that without knowing what
someone else’s fitness aims are,
copying them could land you
with unexpected results or an
injury. ‘The best solution is to
read magazines and do your
homework before you hit the
gym. Be careful who you take
advice from, because some
fitness instructors are not highly
qualified and won’t necessarily
know what is best for you.’
3 You go every day
You may be someone who can’t
do anything by halves, but
working out every day is not
sustainable – either physically or
mentally. ‘If you go every day you
won’t be able to maintain a
useful intensity and you’ll get
bored,’ says Archer. ‘It becomes
a chore and you’ll start missing
sessions, beating yourself up
about it and losing motivation.’
Incorporate proper rest days
into your schedule. ‘Take the
dog for a walk, or go to the gym
but use the sauna and Jacuzzi to
chill out,’ he suggests.
4 You use the gym for
socialising
Go to your gym often enough
and it starts to feel like a second
home. This is a dangerous
moment. ‘For a lot of people
who go every day it becomes
their social life,’ says Archer.
‘They chat for half an hour and
their training suffers, then they
go to the restaurant afterwards
and suddenly they’re at the gym
every night – but how much
work are they actually doing?’ So
get your priorities right. The
gym is there to burn calories
and get you fit and looking
good.
5 You exercise aimlessly
Exercise is enjoyable for its own
sake. But once the high of
bashing out monster reps on
the bench press wears off it can
seem a bit pointless. Keep short-
term and long-term goals in
mind to keep you motivated, and
chart your progress. ‘A short-
term goal might be to improve
your treadmill speed by a notch.
It’s a good way to keep yourself
working towards your long-
term goal,’ says Archer. ‘If you
can’t think of a long-term goal,
it’s the gym staff’s job to help
you find one.’
6 You only train on your own
Single-minded focus is
commendable, but all top
athletes use training partners to
keep them going and push them
to the next level of performance.
‘Ideally you want someone
who’s got the same goals as you
and whose strength and fitness
levels are just a bit better than
yours,’ says Archer. ‘You’ll be
pushed in every session and
each will make sure the other
goes to the gym.’
7 You never take a break
Slavishly following a workout
plan for a whole year is likely to
lead to burnout. ‘If your training
is getting stale and you’re not
getting anywhere, take a break –
but do it properly and have a
couple of weeks off,’ says
Archer. ‘It gives you what you
need for a total recovery of your
body and your mind, because
boredom is the biggest killer. If
you go on holiday, you don’t
have to pack running shoes.
Treat it as a way to reward
yourself and help you reach your
goals.’
8 You beat yourself up when
you have a bad session
Even the most motivated and
energetic gym-goer can have a
really crap training session.
There’s often no real reason:
your body just isn’t up for it.
Don’t imagine that you’re going
backwards. ‘Sometimes you
don’t feel great, but just being
there is enough,’ says Archer.
‘People who are hard on
themselves and start to feel
negative about it tend to
eventually stop going to the gym
altogether.’
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