What your trainer doesn’t know might get you hurt.

It can be tempting to tell little white lies when you’re uncomfortable or embarrassed by a subject, but it pays to be honest with your personal trainer.

Putting genuine effort into your workouts and being honest is the best way to achieve the results you want.

Here are some of the most common fibs trainers hear and why you shouldn’t repeat them:

“I did all of my workouts this week.” 

Don’t tell your trainer that you did all of your prescribed workouts when you skipped some of them. Your trainer won’t be able to properly ramp up your fitness plan if he or she doesn’t know how much time you’re actually putting into training. Not to mention, you may wind up in the awkward position of having to come clean when it becomes clear that you’re not progressing.

“My food diary is completely accurate.”

Except for the cookies I ate as a snack, the late-night bag of chips, the bottle of soda (drinks don’t count, right?) and the slice of the birthday cake that was in the lunchroom. If weight loss is one of your goals and nutrition is part of your fitness plan, don’t tell your trainer you’ve eaten nothing but vegetables, fruit, and lean meat when you really haven’t. It helps if he or she knows roughly how many calories you’re consuming to be able to gauge how many calories you should be burning. And if your workout program isn’t working, they need to know how to re-assess. That’s not possible without the full picture of your nutrition.

“I’m feeling fine.” 

If you have a back ache, sore neck or other physical ailment, be sure to let your trainer know. Your well-being is his or her top priority, and if your trainer doesn’t know that something is wrong, you might be asked to do an activity that will make you feel worse.

Just because you’re not feeling 100 percent doesn’t necessarily mean you’ll have to cancel your training session. If you have normal aches and pains or a minor injury, your trainer may be able to modify your workout to compensate. If you’re sick, it’s probably better that you stay home, get some rest, and not share your germs with the rest of the gym.

“I’m feeling sick.” 

On the flipside, don’t say you don’t feel well when the truth is that you’re just not in the mood to work out. You’re not doing yourself any favors, and by canceling at the last minute, you’re not respecting your trainer’s time. Try listening to some upbeat music, drinking caffeinated tea, or whatever you do to get energized, and then get yourself to the gym. After your workout is over, you’ll be glad you went.

“I can commit to five workouts a week.” 

Be mindful of promises you can’t keep! If you know you’re going to have a near-impossible time getting to the gym five times a week, be honest about it. By telling your trainer the truth about your schedule, your trainer can devise a fitness plan that is more manageable and set more realistic goals for you within a certain time-frame.

“Why yes, I love running.” 

There are tons of ways to move, and your trainer wants to help you find ones that you enjoy. It’s not helpful to say you’re having a blast doing a certain exercise when it’s actually something you dread. When you have fun with your workouts, it’s easier to stay motivated and stick to a fitness plan, so never lie to your trainer about what you enjoy doing just because you think it’s the “right answer.” Tell him or her which activities are your favorites and your trainer will try to guide you to a similar activity that you love or at least help you understand why this movement matters to your goals.

If you’re ever tempted to tell one of these lies, remember that you hired a personal trainer because you’re determined to achieve your goals. Your trainer is there to help you, not to judge you. Keep the lines of communication with your trainer open and honest, and you’ll get the most out of your training sessions.