It takes effort to take time out of your schedule to go work out even though deep down we all know that our health is our top priority. So to get to the gym, work out, and not have an effective workout is more than just a setback, it’s a waste of time. If you are looking to improve your fitness, here are some red flags to watch out for during your next gym session.


Low Heart Rate

There are dozens of physical activities you can perform to get your blood pumping, whether through aerobic or anaerobic exercises, but in order for them to be effective your heart rate must reach a certain point. Your maximum heart rate can be determined roughly by subtracting your age from 220. During the start of your workout it should reach about 75% of that rate and as you continue through your workout it should eventually reach 100%. If you aren’t measuring your heart rate you cannot gauge whether or not the workout is doing your heart any good. Simply sweating a lot is not a good indicator of how hard you are working. Invest in a good heart rate monitor and see for yourself just how good your workout routine really is.


If you are able to multitask during your workout, whether by reading a book on a stationary bike or chatting with a gym mate, you aren’t working out hard enough. A good workout requires you to be in tune with your entire body, pushing yourself to do just a little more than you think you are capable of. This is how your body builds muscle, endurance, and strength. Effective workouts that incorporate high intensity interval training (HIIT) should leave you way too out of breath to hold a conversation.

Lack of Soreness

You could spend all day on a treadmill sweating and not feeling sore afterward. Soreness is a good indicator of a good workout. If you workout and don’t feel sore 24 hours afterward, your muscles didn’t undergo any kind of improvement. A little soreness is necessary as it is a sign that your muscle fibers have done a bit of tearing. A workout should not completely knock you out, as repeatedly overworking your muscles can lead to a condition called rhabdomyolysis, which results in the release of myoglobin (a protein found in your muscle fibers) into the bloodstream.

No Cross-training

In order to see results you not only have to workout hard, you have to vary your workout routine. This is why methods such as CrossFit have such a high success rate. By constantly giving your body something new to try, your muscles don’t adapt to the same movements, causing you to plateau and stop seeing results. Repeating the same movements over and over also make you prone to creating an imbalance in your body where some areas are more fit than others. Repetition also leads to boredom which makes it even more difficult for you to work at the intensity level you need to see results.

No Physical Changes

Everyone’s body is different and therefore requires a different approach tailored for the individual to get the most results. With that said, it takes on average a minimum of 6 weeks for you to notice physical changes after you start a new routine. If you have improved your fitness since you started working out, but it has been months of religiously attending the gym and eating well for you to continue seeing results, it’s time to switch something up.

When your workout routine stops working for you, it’s time to adopt a new one. Visit PumpFit Club today and receive a 3-day pass for free! If you’re ready to push yourself to your limits and attain your best body possible, it’s time to try PumpFit.