Gym training is a crucial aspect of fitness, and mastering the art of weightlifting is essential for achieving optimal results. Whether you’re a seasoned athlete or a beginner, understanding the common mistakes people make in the gym can significantly impact your progress. In this comprehensive guide, we’ll delve into the most common errors and provide actionable tips to help you improve your gym training.
Jim Wendler is the creator and author of the 5/3/1 Training Program. This program has been used by millions of athletes and lifters of all ages and abilities. Jim played football and graduated from the University of Arizona where he was a three-time letter winner.
Common Mistakes to Avoid
1. Copying What Others Do
Don’t fall into the trap of copying what others do, especially if you’re new to weightlifting. It’s crucial to understand the exercises and proper form before attempting them. Remember, everyone’s body is different, and what works for someone else might not work for you.
2. Going Too Fast
Going too fast can lead to poor form and increase the risk of injury. Take your time, focus on technique, and control the movement as much as possible. Special reps like pause reps and timed reps can be excellent for getting more out of the exercise.
3. Doing Cardio First
Doing cardio before weightlifting can tire you out and negatively impact your form. It’s recommended to do the big compound lifts like squats, deadlifts, and bench press at the beginning of your session when you’re at your freshest.
4. Texting Between Sets
Avoid getting distracted during your session by planning it out in advance and knowing exactly what exercises you’ll do, how many reps, and what weight. If people want to chat, keep it brief and remind them that you need to do your next set.
5. Increasing the Weight Before You’re Ready
Don’t rush into increasing the weight before you’re ready. Focus on perfecting your form and building strength gradually. Remember, it’s better to start with lighter weights and work your way up than to risk injury by lifting too heavy too soon.
6. Spending Half Your Session Chatting
Gym sessions are meant for training, not socializing. Keep conversations brief and focused on your workout. Remember, you’re there to achieve your fitness goals, not to make small talk.
7. Not Making the Most of the Gym Staff’s Knowledge
Don’t underestimate the value of the gym staff’s knowledge. They’re there to help you, so take advantage of their expertise and ask questions. Many gyms offer free taster sessions, so make the most of these and ask the trainers for guidance.
8. Making Excuses
Don’t make excuses for not reaching your fitness goals. Stay focused, stay motivated, and stay committed. Remember, excuses are just that – excuses. Results come from consistent effort and dedication.
Benefits of Weight Training
Weight training offers numerous benefits, including:
Improved Strength
Weight training can significantly improve your overall strength, which can be applied to everyday activities and various sports.
Supporting Everyday Activities
Weight training can support your everyday life by improving your ability to perform tasks that require strength and endurance.
Building Muscle
Weight training can help you build muscle mass, which can improve your overall physique and boost your confidence.
Strengthening Bones
Weight training can help strengthen your bones, reducing the risk of osteoporosis and fractures.
Better Posture
Weight training can improve your posture by strengthening the muscles that support your back, shoulders, and core.
Aiding Weight Loss
Weight training can aid in weight loss by increasing your muscle mass, which can help you burn more calories at rest.
Improving Balance
Weight training can improve your balance by strengthening the muscles that support your legs and core.
Reducing Anxiety
Weight training can reduce anxiety by releasing endorphins, which are natural mood-boosters.
Tips for Beginners
If you’re new to weightlifting, here are some tips to keep in mind:
Start with Light Weights
Begin with light weights and gradually increase the weight as you build strength.
Focus on Form
Focus on proper form and technique before increasing the weight.
Warm Up and Cool Down
Always warm up before your workout and cool down afterwards to prevent injury.
Track Your Progress
Track your progress by taking notes or using a fitness app to monitor your workouts and track your progress.
FAQs
What is Our Junior Policy?
11-15 year olds can access the gym during Fitness team supervised sessions and once initial induction & programme cards have been received they can come along to the gym anytime.
What Do I Need to Know About Junior Gym Etiquette?
- A gym introduction must be completed before using the gym
- You must attend with an adult aged 18yrs or over outside of Fitness team supervised Junior Gym sessions
- 1 adult (18yrs+) can attend with up to 4 Junior members and is responsible for the Junior member’s conduct
- You must follow all exercise programme advice given by our Fitness team
What Are the Qualifications of Our PT Teams?
Our teams are highly skilled & qualified, completing both externally recognised training as well as internal training before delivering Personal Training. All our trainers are either registered exercise professionals (REPs) level 2 or 3 or Chartered Institute for the management of sport and physical activity (CIMSPA) Practitioners.
What Is Our Gym Introduction Process?
We pride ourselves on offering all gym users have a session with a member of our team to go through safe & effective use of the equipment. Every Olympian has a coach, make sure you utilise ours!
What Do I Need to Know About Gym Etiquette?
- If a member of the team isn’t in the gym, you can find support and assistance at reception
- Help us keep the gym clean by wiping down equipment after use
- In the event of an emergency, please press the emergency alarm
- Wear appropriate clothing and footwear for the activity that you’re doing
- Lifting bare foot or in socks is permitted on lifting platforms only
- Use lockers for bags
- During busy times, please mindful of the length of time you spend on each piece of equipment to allow other gym users to complete their workout