Connect
To Top


The 4 Worst Weight Training Mistakes and How to Fix Them


Have you ever thought, "The gym is a place for me congregate with my buddies, bother everyone and possibly distract them enough to focus on anything but weight training"?  This is what may be going on in the back of people's mind, whether they know it or not.  It is one of the 4 mistakes that you want to avoid while weight training at the gym.

1.  Trying to Be the Strongest Guy at the Gym

free weights

Most of the time you see people in the gym competing with each other instead of training themselves properly.  The problem with competing instead of working out is that you don't know what level of fitness or experience others may have.  They may be like you - just trying to out lift the next guy.

The only thing you should be thinking about is what kind of workout you're going to get out of that session.  Concentrate on what you should be doing and not what others are doing because you may just end up injuring yourself or simply not getting a good workout.

2. Squatting with Bad Form

Squats proper form

Another problem people seem to have at the gym is squatting incorrectly and putting too much weight on the bar.  This even affects some of the ladies, but not as much as the men.  The problem with doing incorrect squats with too much weight or any weight at all is that you can injure your spine, i.e., your lower back.   This can put yourself out for months and may result in rehabilitation if things get really bad.

The best way to go about a proper squat is to make believe you're sitting on the toilet when you go down.  You want to make sure that your butt is out, hips back and not tucked inward as you squat down.  Another thing you want to make sure of is that when you start warming up, use the bar only.  I tend to use the 45 pound barbell alone when I warm up.  This way if you don't know proper form, you can practice.  And last but not least, make sure to push through with the heels and not the balls of your heels when you explode upwards.

3. Lifting Weights and Not Eating Before

10359941453_fba73e2986_z
Many people think that going to the gym and lifting on an empty stomach is the best way to lose weight.  That is contrary to the truth.  First of all, you're going in with no energy and no residual strength and stamina to complete your session.  Not to mention, you will not be focused and will be unable to concentrate while getting under heavy weights or during intense sets.  Eating is very important  and in order to perform at your peak levels the body must have proper nourishment. Your body is like a NASCAR car that needs to be finely tuned and fuelled up for maximum performance.

Thinking that going in without any food is going to help in losing weight is a mistake and continuously done on a daily basis will result in only one thing - a lower level of performance in the gym.

4. Talking to Your Buddies While Training

photo(7)

Weight training requires you to be engaged in what you're doing.  Sometimes we can get caught up with friends during or between our sets.  This takes the focus off what you're doing while you're lifting weights and can result in injury.  Other things you have to worry about is not getting your workout done or the muscle cooling down and throwing off your rhythm as well as your pump.  I know that sometimes your friends have important things to say but nothing is more important that paying attention to your set and each rep to further along your progress.

A good way to handle this is to either have your earphones in or keep that crazy look on your face like you don't want to be bothered.

Curtis Fisher is a personal trainer, diet consultant and body builder.  You can find more fitness and diet tips at his blog Diet What Nots | Training, Eating, Science.

 

You must be logged in to post a comment Login

Leave a Reply

More in Blog Post

  • Why Your Big Toe Is Your Key To Great Calves!

    If you're looking to really build your calves, this one little piece of advice will help tremendously. Yet you rarely, if...

    Nick NilssonApril 6, 2016
  • Create Big-Ass Shoulders With Mike Rashid

    His motto “Train Your Mind as Hard as You Train Your Body,” may test your muscles and your mind.

    Iron Man MagazineMarch 21, 2016
  • The Workout and Happiness

    Happy New Year—a perennial cliché!  Can anything or anybody make you happy? To paraphrase a well-known line from Shakespeare’s Julius Caesar,...

    John BalikFebruary 11, 2015
  • New Year Resolutions

    January first, the birth of a new year.  Time to reflect on the old and plan for the new! Historically, January...

    John BalikJanuary 15, 2015
  • Do You Know Squat ?

    Have you heard any of the following recommendations? “Don’t let your knees go over your toes when you squat, because it’s...

    Doug BrignoleDecember 30, 2014
  • Another Rewarding Olympia Weekend

    A couple of weeks ago I was at the Mr. Olympia competition, the 50th rendition of that iconic event. What started...

    John BalikDecember 15, 2014
  • Muscle Beach Breakfast Club

    I have been a part of Muscle Beach Venice since competing there in the mid ’60s. Much has changed in the...

    John BalikNovember 15, 2014
  • The Science Behind My 2 Week Body Transformation into a Mythological Minotaur

    Sometimes getting in shape can mean perfect timing.  In order to make a 2 week body transformation, science can play a...

    curtis.fisherNovember 14, 2014
  • Bodybuilding: Art or Mass Appeal

    With increasing frequency, we’re hearing a segment of the bodybuilding fan base speaking out against the trend toward ever more massive...

    Doug BrignoleNovember 13, 2014