So you've been diligently sticking to your fitness plan, working out every day [1], lifting heavy weights, and copying your favourite workouts from Instagram, but you're still not seeing results. What gives? Your dedication could actually be impeding your progress [2]; working out too often is one of the 10 biggest workout mistakes outlined by NASM-certified personal trainer Max Weber [3].

Max listed out the common mistakes people make when they start a fitness plan. "It won't be easy, but if you avoid making these mistakes in the gym, you'll take your training to a whole new level and will make more progress than you can even imagine!" he wrote in an Instagram caption. "I can tell you from personal experience that I've made most (if not all) of these mistakes over the years, and I'm a work in progress like anyone else!"

These are the biggest mistakes Max outlined:

1. Working out too frequently.
2. Unnecessary amounts of training volume.
3. No structure or lack of routine.
4. Lack of intensity or effort.
5. Neglecting proper form [4].
6. Avoiding a full range of motion.
7. Selecting weights that are too heavy or too light.
8. Not following prescribed rest times [5].
9. Not focusing on progressive overload [6].
10. Mimicking your favourite Instagram "fitspo."

People may think that to get results, you need to go hard in the gym every day. In reality, Max recommends at least one or two rest days a week. And while it's great to get motivation and ideas from your favourite fitness accounts on Instagram [7], just because a certain workout works for them doesn't mean it will work for you. Instead, find a workout on POPSUGAR Fitness [8] that's more in line with your goals and capabilities.

When you know better, you do better. So take these lessons to heart and go crush your goals!