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Exercising is difficult. It would be so much easier not to do it, to come home from work, slip into comfortable clothes, watch some brainless TV and not sweat, pant like a dog or feel the burn.
Why then do we do need to do it, you ask. You know the reasons. We’ve been through them before. And they are not the point this time around. Our point here is this: If you’re going to exercise — and you are going to, right? — why not make it worth your while?
You set aside the time, ate right today, got a full night of sleep, so why are you going to cheat yourself? The notion seems ridiculous, but we all do it, all the time.
If you’ve ever asked yourself, Why am I not getting anything out of my workouts? chances are it’s because you’re not investing enough in them.
The following is a rundown of the most common mistakes we make and how to cure them.
1. Race against the clock. The irony is that when you speed through sets in an effort to get through them quickly, you don’t save yourself any time. Rushed repetitions make you lose form and focus, which limits the effectiveness of the exercise — and drags them out. It should take you two to four seconds each to lift and lower a weight.
2. Blinded by the light. Many of us, especially women, tend to use weights that are much too light to encourage any new benefits. As we age, we are constantly fighting our muscles’ tendency to waste away. Lighter weights may slow this process by setting a stop-loss point, but to actually reverse it, heavier weights need to be utilized to improve muscle appearance and the metabolic rate. A weight should be heavy enough that at the end of the exercise you should be at or near muscle failure. Translation: You cannot do one more repetition at that weight.
3. Too heavy to bear. The opposite is also true, and this time men — and our fragile egos — are the usual suspects. If you are throwing the weight rather than lifting it, it is too heavy. You’re getting nothing from the exercise and, even worse, you’re heightening the risk of injury. And you’re not fooling anyone.
4. Target practice. You should know before you start each exercise which muscle exactly you’re targeting. Sounds basic enough, right? You would be surprised how many offenders of this rule there are. I worked in gyms for many years, and it was impossible for me not to constantly interrupt workouts because I saw people misusing equipment. Many, for example, would use their arms in an exercise that was meant to isolate the back. But that tension you feel in your back is the workout, well, working. If you’re comfortable to the point that the exercise feels easy, you’re likely not following the proper technique — and you’re wasting your time. Understand the point of the exercise before you do it.
5. Cold = tight. Don’t jump into your workout cold turkey. It may work with quitting smoking, but not with exercise. Perform a couple of light, whole-body exercises or movements first. A warm-up is essential for preparing your muscles and circulatory system to do some work. Not doing one could put you at risk of injury.
6. No master plan. Setting goals is as essential to your fitness as it is to your life as a whole. I train with a lot of very successful people, and the one concept they all appreciate is the value of having — and meeting — goals. And don’t just have one grand goal. Set them for various stages. What would you like to accomplish in a week? A month? Six months? A year? Figure it out and write it down. Now you’re committed.
7. The casual exerciser. Consistency is the most critical component of any fitness program. Create a schedule and stick to it. No excuses. Follow up two good weeks of exercise with one of little to no activity and your progress will come to a dead stop. Treat your scheduled workouts as you would any other appointment, as though someone is depending upon you. Because someone is: you.
Following these seven guidelines — let’s just call them laws; they’ll stick better that way — will go a long way toward demystifying the realm of fitness. And, as with the actual law, ignorance is no defense.

Todd Soura is the owner of Action Personal Training (215-230-8923;
www.actionpersonaltraining.com).