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5 Common Mistakes in the Weight Room and How to Fix Them
Stepping into the weight room can be a game-changer for your fitness journey.
But hold up, playa! If you want them gains, don’t make these common mistakes that could set you back or limit progress.
So, let’s dive into the five common mistakes in the weight room and how to fix them.
Mistake 1: Moving TOO Fast
You might think moving fast in the gym makes you look like a pro, but it’s actually a rookie mistake.
Moving too fast loads the connective tissues than muscles. You won’t get as good of strength gains if you ONLY use momentum.
Take it nice and slow. Make Usher proud. Master the form and focus on muscle engagement. Your muscles will thank you.
Mistake 2: Jumping to Advanced Exercises
If you were learning guitar, would you start with Stairway to Heaven? Of course not. That’s like the hardest song ever. (It’ll also get you kicked out of Guitar World).
Yet, we neglect this principle when it comes to lifting. Deadlifts, back squats, and power cleans are advanced moves. They have a learning curve and need a decent amount of mobility. If you’re a beginner, you don’t have this yet.
Start with basic exercises to master the fundamentals. Instead of a back squat, start with a goblet squat. A kettlebell deadlift works great in place of a deadlift from the floor. Cheat cleans over power cleans.
You’ll get WAY more out of these exercises. The mobility and technical demands are less. Best yet, beginners get muscle growth with pretty much anything. Better to use a pistol in place of a bazooka at the start.
Mistake 3: Stuck in Rehab Mode
Feel like you can’t lift until you have full hip internal rotation? You’re missing out on improving your health.
The biomechanics are important. Especially if you are dealing with pain. You can also choose better exercises for you with this knowledge.
But it can’t come at the expense of pushing your fitness. Lifting weights has a TON of health benefits. Don’t miss out on them because someone said you shouldn’t lift.
Incorporate a mix of strength and mobility exercises. You don’t need perfect motion. You need enough motion to move well in the gym.
Think about choosing exercises that you feel work the areas they’re supposed to. It’ll help balance improving your movement and fitness.
Mistake 4: Ignoring the Stack
The stack isn’t a pile of pancakes. Nor is it a posture we force.
It’s a series of movement steps to maximize your range of motion.
If you’re only feeling your back and hip flexors during squats, you’re doing it wrong.
Go through the stack with ALL your exercises.
Here are the steps:
- Eyes to the horizon
- Contact the ground with a flat surface
- Quiet nasal inhale
- Slow mouth exhale
You do these things and you’ll be moving like a BOSS!
Mistake 5: Consistency is Key, But You Lost It
Consistency is the secret sauce to any successful fitness journey. Skipping gym days like they’re ads on YouTube won’t get you anywhere.
Stick to a consistent routine. Lifting twice a week can grow your muscles. You’ll preserve your muscle mass if you lift once a week. It doesn’t take much!
Avoid these common mistakes. It can be the difference maker for your gains. Be smart, be consistent, and patient. Your future swole self will thank you.
- Move slow
- Start with the basics
- Do MORE than rehab exercises
- Be consistent