Fitness through Gym, meant to empower and to strengthen the body and the mind.

New Delhi/Bhopal: What was once affair with morning walks in parks, yoga under the tree, or evening strolls around the neighbourhood with family or friends is steadily being replaced by treadmills and protein shakes.

The explosion of gyms across cities has brought with it a mixed bag — some well-equipped and guided by the certified professionals, others run by underqualified enthusiasts with little understanding of body or the process involved.

This boom in numbers doesn’t guarantee quality or safety. While the fancy lighting and trending playlists may attract the crowd, the real test lies in the integrity of the space and the credentials of the trainers. A wrong choice can do more harm than good, both physically and mentally.

Fitness should energise the mind as much as it does the body. There are people who depend on external validation often spiral into cycles of anxiety, social withdrawal, or aggressive behaviour. The perfect body becomes a trap rather than a triumph. Unfortunately, many gyms are chosen based on popularity, influencer promotion, or peer pressure-not research or reliability.

Trainers are your fitness compass. The right trainer knows when to push, when to pull back, and when to say rest. Yet, many gym-goers fall into the trap of trusting unqualified trainers who hand out one-size-fits-all workout plans and unrealistic expectations.

A certified trainer doesn’t just have the responsibility of guiding; they have the responsibility of assessing and educating. They chart workouts based on your goals, physical limitations and lifestyle. More importantly, they know how to prevent injuries and manage progression before it’s too late.

It’s easy to get lost in filters and reels but fitness, was never meant to be a popularity contest. It was meant to empower and to strengthen the body and the mind.

Fitness should be a celebration of your body. So, most importantly train for life, not for likes. Because strength built the right way doesn’t just change your body, it transforms your life.

In this pressure-filled ecosystem, where transformation pictures and social media likes serve as reward systems, people chase fast results and fall into darker traps. One of the most alarming trends is the misuse of steroids. Nonprescription doses are usually many times higher than the doses prescribed for health conditions by your doctor. These doses have short and long term side effects when misused like high blood pressure, liver damage, heart attack, increased aggression, acne, and even depression. Young adults get attracted to improve body appearance which should not be done. These medicines should only be taken under medical supervision.

Faulty machines can cause serious injuries. It’s not always important to choose expensive gyms but to go to the right one where you can work out properly.

Before signing up for a Gym membership consider these: Verify gym credentials, observe the environment,
ask for an assessment and listen to your body.
True fitness isn’t built in 30-day challenges or shortcut supplements. It’s a lifelong journey rooted in discipline, consistency, and informed choices. A healthy lifestyle isn’t a trend but it’s a personal investment.

Overtraining or poor guidance from unqualified trainers can lead to both short- and long-term health issues. Some red flags in your gym trainer’s guidance will be seen as persistent fatigue, recurring injuries, lack of recovery days and sleep disturbances.

Your body is unique. Follow a plan that suits your fitness level, body type, goals and lifestyle and is ideally one crafted by a certified trainer or coach.
Progress in fitness doesn’t come overnight. Consistency beats intensity. Show up regularly, even if some days are light.
Nutrition is key. Focus on balanced meals like protein, good fats, complex carbs, fibre. Stay away from fad diets or extreme calorie deficits.
Learn the basics of anatomy, movement, and nutrition. It helps you make informed decisions and avoid blindly following trends.

Stick to basic, tested supplements like whey protein, creatine, multivitamins — and only if needed. Always consult a trainer or a nutritionist.

Seek guidance only from certified trainers (ACE, ISSA, ACSM, etc.). They are trained to guide you smartly — not push you into harm.
Focus on your routine and stick to your plan. Avoid getting distracted by others or feeling pressured to do what they’re doing.
Ask questions from the trainers if you’re unsure about how to use a machine or do an exercise, ask a trainer instead of guessing.
Keep a track of your progress by using a journal, app, or progress pictures for your ownself to stay motivated and track improvements over time.
Dress comfortably and wear flexible gym clothes.

Steroids may promise faster gains, but they bring irreversible side effects — liver damage, hormonal imbalances, mood disorders, infertility, and more. They’re not worth the risk.
Avoid following gym “bros” or influencers who aren’t qualified. What works for someone may harm you.
Pro bodybuilders have years of experience and often unnatural aids. Their routines are not meant for beginners or average fitness goals. Don’t try to be like them and follow them.
Pain, dizziness, exhaustion, loss of motivation — these are all signs that something’s wrong. Don’t push through blindly.
Starving your body will only weaken your immunity and metabolism.

Long-term health always wins over quick fixes.
Don’t skip warm-ups or cool downs as this leads to stiffness, soreness, or worse that is injuries.
Avoid texting or scrolling between sets as it disrupts your focus and slows your routine.
Don’t compare yourself constantly as everyone’s fitness journey is unique. Celebrate your own progress, no matter how small.
Don’t rely on supplements alone as supplements are just the support systems but not the actual solutions. Real nutrition comes from real food.
Don’t neglect cleanliness. Always wipe sweat off equipment after use as it’s basic hygiene.

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*Dr. Naresh Purohit-MD, DNB, DIH, MHA, MRCP(UK), is an Epidemiologist, and Advisor-National Communicable Disease Control Program of Govt. of India, Madhya Pradesh and several state Health organizations.    He is  an  Executive Member- Indian Medical Academy For Preventive Health),                 Dr. Purohit is also Chief Advisor Hospitals Association  of India  and Chief Investigator  Association of Studies for Kidneycare.