Desperate to see results in the gym? Fix these 4 Common Workout Mistakes now.

By Fayeque Mir: April 25 2025

Hey aspiring body builders, one of the worst feelings in the world of fitness is working hard while exercising and not seeing results. It’s really easy to make tiny, but horribly damaging mistakes, that make you waste your time and effort, and even injure you while working out. Below are 4 workout errors beginners, and sometimes even regular gym goers, make in their quest to build muscle and how to fix them.

ultra long rest times

If you go to the gym regularly, you’ll often find people resting for five-plus minutes between sets while they scroll or chat. If you do this, Your muscles cool down, and you lose that pump and focus that helps them grow. The first change you should bring to your workouts is being mindful of your rest times. For building muscle, aim for around 60-90 seconds of rest between your heavier compound exercises (like squats or presses) and 30-60 seconds for isolation exercises (like bicep curls or triceps extensions). Keep your phone tucked away and stay mentally engaged between sets. Use that time to prepare for your next set, focus on the muscles you're working, and maybe take a few deep breaths. Limiting your rest periods keeps the intensity up and helps you maximize your muscle-building potential. Plus, it can save precious time in the gym. Remember, a focused and efficient workout is a more effective workout.

not sleeping enough

It takes more than lifting weights to build muscle. One of the most crucial, yet forgotten ingredients in a good muscle building routine is sleep. When you sleep, your body releases hormones that help with muscle repair and growth. Sleep is the actual time your muscles grow after they have been teared by exercise. If you're constantly cutting your sleep short, you're not giving your muscles the time they need to rebuild and get stronger. You should Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine to help you wind down, and make sure your bedroom is dark, quiet, and cool. Getting enough sleep will not only help you build muscle, but it will also improve your overall health and energy levels, as well as your mental health.

improper protein intake

Protein is the main material your muscles need to repair and grow after you work out. If you're not eating enough protein, your body doesn't have the tools it needs to build those bigger muscles, no matter how hard you train. In order to fix this problem, make sure you're getting enough protein throughout the day. Good sources include lean meats like chicken and fish, eggs, dairy products like Greek yogurt and milk, beans, lentils, tofu. Aim for around 0.8 to 1 gram of protein per pound of your body weight, especially on days you work out.

bad form

This is probably the biggest problem with gym goers. Lifting heavy weight with terrible form, which is a recipe for injury and won't effectively target the muscles you're trying to grow. You might be using other muscles to compensate, which means the intended muscles aren't getting the work they need. In order to find out weather your form is good or not, ask yourself these questions: Do I feel any kind of soreness in the muscle this exercise was meant to work? Do I feel like my muscle has been injured? Do I use other muscles that are not supposed to be used for this exercise? If you answered no, yes, yes, you’re probably doing the exercise incorrectly. The solution is to focus on quality over quantity. It's better to lift a lighter weight with perfect form than a heavy weight with sloppy movements. Watch videos, ask a trainer for guidance, and really concentrate on feeling the right muscles working during each exercise. Slow down your movements and control the weight. Make sure to have a proper Mind-Muscle connection.

you can build a stronger you today

Building muscle is a journey, not a race. By avoiding these common mistakes and focusing on proper rest times, getting enough sleep, eating enough protein, prioritizing good form, and staying consistent, you'll be well on your way to seeing the results you're working so hard for. Keep pushing, stay patient, and enjoy the process. You got this!