Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor
If you’re hitting the gym consistently but not seeing the results you want, you’re not alone. Many people put in the effort but unknowingly make one major mistake that stalls their progress. The good news? Once you fix it, your gains will skyrocket.
The Biggest Gym Mistake: Lack of Progressive Overload
The single most common mistake that keeps people stuck is failing to implement progressive overload. Simply put, progressive overload means gradually increasing the demands placed on your muscles over time. If you’re lifting the same weights, doing the same number of reps, or following the same routine for months, your body adapts—and progress slows to a halt.
How to Fix It
- Increase Your Weights – If you’re comfortably finishing your reps with perfect form, it’s time to add more weight. Even a small increase (like 2.5-5 lbs) can make a difference.
- Add More Reps or Sets – If increasing the weight isn’t an option, aim to do one or two extra reps each workout or add an additional set.
- Improve Your Form & Range of Motion – Make sure you’re performing exercises with full range and proper technique to maximize muscle engagement.
- Vary Your Tempo – Slowing down the eccentric (lowering) phase of a movement or adding pauses can create new stimulus for growth.
- Track Your Progress – Keep a log of your lifts, reps, and sets to ensure you’re consistently pushing yourself.
- Seek Professional Guidance – Working with one of our fitness experts at the gym can provide you with a tailored plan, proper technique coaching, and accountability to ensure you’re progressing efficiently and safely.
The Results
By incorporating progressive overload into your routine, you’ll break past plateaus, build muscle, and see real strength gains. It’s a simple but powerful change that separates those who stay stagnant from those who continuously improve.
Ready to take your training to the next level? Challenge yourself this week by applying at least one of these progressive overload techniques!
Let us know how it goes by dropping us an email at info@baycitygym.co.nz