Top 4 Common Mistakes at the Gym
I’ve been in the gym since I was a Freshman in high-school P.E. My teacher really taught us the importance of strength and proper weight-room applications. I also received my B.S. in Exercise Science and earned my EPC (Certified Exercise Physiologist). I ran Track and Field for 10 years as well so I’ve been on both sides of the platform. However, the most common mistakes I’ve seen are somewhat common sense. These mistakes can cause injuries, are neglectful, and can take up your time and your energy.
1. Improper Form.
This is a common mistake made at the gym. There are thousands of exercises with many different functions. Simple research into your movements can guide you in the right direction. If your learning style is different, have someone else help you, simply take a free personal training lesson and those professionals should be able to guide you in the right direction. Being friendly at the gym seems intimidating, but most folks would love to hand out some tips and tricks. If you can’t find free, then a week or a month purchase of personal training shouldn’t break the bank. Proper form prevents injuries, improves recovery, maintains or increases function, and maintains or increases flexibility.
2. Too much or too little weight.
The overload principle is key to gaining strength, muscle mass, and increasing muscle function. However, too much weight can be detrimental and cause regression instead of progression. You’ll know if you have too much weight if your form is failing. That is why form is the number #1 issue addressed. Too much weight can lead to the same consequences as improper form. On the flipside, too little weight won’t provide results. Physical changes from a regular exercise routine don’t happen overnight, even to the most disciplined gym goer, but not enough weight over time will feel like you haven’t done much. Challenging yourself is important to development. Incorrect weight in general will attribute a negative attitude towards physical fitness.
3. Loss of Focus.
Distractions in the gym can come in many forms. It can be the TV’s in the gym, struggling to find the right song, or staring too long at the other gym patrons. The most common distraction I witness is time spent on a cell phone. Being present is very important to your growth physically and mentally. A good habit is leaving your phone in the locker beforehand. If you use your phone for your gym program, avoid temptation by using a pen and a printed template to record your session.
4. Lack of Control. This is a form of Improper Form. However, improper form in general doesn’t necessarily mean lack of control. To clarify, lack of control is allowing the weight to lift you. Whereas the correction is you lifting the weight. It sounds simple, but let me explain. A specific example I see where users lose control is the barbell bicep curl.
The user allows the barbell to shift their whole body weight during movement. Their whole body leans in order to lift the weight and proceeds to lean again when lowering the weight. Your body should not be rocking back and forth during this movement, but instead should be stationary as possible.
This specific cause for the lack of control could be attributed to too much weight or weakness in core musculature. In general, educating yourself on proper form prevents lack of control during exercises.
Whether you are new to a workout environment or a self-proclaimed gym rat, maintaining proper form, using the correct weight, staying present, and controlling the weight are all great fundamentals to have throughout your healthy life.
