We’ve all been there—eager to crush fitness goals, hit new personal records, and make every gym session count. But somewhere along the way, despite all the sweat and determination, progress stalls—or worse, injuries creep in. Why? Well, more often than not, it comes down to a few avoidable mistakes.
In this post, we’re breaking down five of the most common gym mistakes—straight from a detailed discussion featured on our Ask Giri channel. It’s packed with real-world insights and practical tips that reflect the same thoughtful, well-rounded approach followed by many clinics affiliated with usi.
Whether you’re just starting out or have been training for a while, these are the things you’ll want to avoid to keep your fitness journey on track—and your body happy.
One of the biggest gym mistakes we see? Jumping into heavy weights without building the foundation.
We totally get it—you want results, and you want them fast. But adding too much weight too soon (especially when you’re just starting, coming back from a break, or recovering from an injury) is a surefire way to get sidelined.
Here’s what we recommend:
Trust us—progressive overload works, but only when your body is ready.
Another mistake we often see is when people go all-in on volume and frequency without having the base work capacity to support it.
Coming back from a long break? Been sick recently? Or just getting back in after an injury? Piling on reps and high-frequency workouts without building up gradually can drain you fast—and not in a good way.
Here’s how to approach it better:
Your body has to earn that volume—don’t throw it in all at once and expect smooth results.
Form isn’t just about looking good—it’s the difference between getting stronger and getting hurt.
We’ve seen common technique issues in so many lifts:
These small mistakes can build up over time and cause serious strain or injury.
What we suggest:
It’s not just about how much you lift; it’s about how well you lift.
Let’s talk recovery. You can train like a beast, but if your sleep and food are off, your results will be too.
Sleep and diet aren’t just “nice to have.” They’re essential:
Keep it simple:
Your body is doing most of the hard work outside the gym. Support it properly.
Look, we love training. But more isn’t always better. Rest is where the magic actually happens.
Too many gym-goers either skip rest altogether or don’t take it seriously enough. But we’ve seen it time and time again—lack of rest leads to injuries, fatigue, and burnout.
Why rest matters:
So no, taking a day off isn’t “falling behind.” It’s part of the process.
Through Ask Giri – Physio Show, we’re here to guide you toward better movement, more intelligent choices, and a training lifestyle that works with your body, not against it. Through our affiliated clinics and growing online community, our goal is to help you train effectively, stay consistent, and achieve long-term results.
Curious to dive deeper? Check out more videos on the Ask Giri channel covering smart training tips, recovery advice, and movement strategies that make sense. Hit that subscribe button, turn on the notification bell so you never miss a helpful update!