Mistakes happen, even when exercising. The American Council on Exercise (ACE) even compiled a list of the top 10, which I can tell you happen again and again. To avoid some of the following pitfalls, grab a trainer and assess your current practices. You may just save yourself from a little pain or disappointment.

Not having a full hour to work out is no reason to skip it. Research shows that even 10 minutes of activity can provide important health benefits. So take a quick walk around the block, use the stairs at work, take a short bike ride or hop on the treadmill, elliptical, step machine, recumbent bike… you get the idea.

Most people tend to focus on certain muscle areas (ones that have a greater impact on appearance). To achieve a strong, balanced body, you have to train all muscle groups, so mix up your workouts with shoulder, chest, leg, arm and core training.

Bad form is a sure way to get injured. For example, using your back to gain momentum during heavy lifts or not exercising through a full range of motion are bad habits. Form is everything in every exercise, so make each rep count. Try doing a group circuit class to learn the proper way to execute each exercise. It’s economical and fun!

Exercising too hard and too often is a common mistake. Rest and gradual progression are important components of a safe and effective exercise program. Monitor things like your heart rate to know when to take it easy or push yourself harder.

Too many people find a routine or physical activity they enjoy and never change it. Not modifying your workouts can lead to boredom, plateaus and/or injury, while overdoing it can lead to injury or burnout. Check your club’s group fitness schedule and give a new class a try or even add swimming to your routine.

Most exercise equipment is designed for a wide range of body types and sizes, but requires you to adjust each machine to fit your body. Using improperly adjusted machines can lead to poor results and increase your risk of injury. Seek the assistance of a trainer or club staff member to show you how each machine is adjusted and help you figure out which settings are best for you.

People tend to end their workout and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles. This not only improves flexibility, it also helps prepare your body for the next workout.

Bad behavior can range from lingering on machines, poor hygiene, not wiping sweat from machines when finished to talking on cell phones loudly. It’s important to be respectful of others when working out so that all members have an enjoyable and beneficial experience.

Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels – something a bit challenging but not overly difficult. Setting mini-goals that get you to your ultimate goal are also a great way of keeping you focused.

Lifting heavy without the help of a spotting partner can lead to injuries. If you’re lifting enough weight that your muscles could fail, you should always have someone there to spot you. Even if you can handle the weight, a workout partner can help you push out extra reps, watch your form and provide added encouragement.

I’d love to hear about what’s working (and not working) for you. Feel free to share your stories or questions with me at editor@uptownpub.com.

Ron Lopezi is the fitness manager and personal trainer at Frog’s Fitness in Mission Valley.