Common Training Mistakes

Written by 
  • Font Size

Top most common mistakes people make when beginning a training program.

There are numerous mistakes made by a new gym goer or even someone who has recently made the decision to live a healthier life. Typically, the way someone eats is the most common area of mistakes. However, since that is very long complicated topic I will stick with the other top mistakes found in the gym clientele.

Doubting yourself

This is the biggest obstacle I see in nearly every client, living in a constant state of fear and self-doubt. Self-doubt slows your training and your results because you will spend your time worrying about what others think of you or second guessing every move you make.

“Curing” self-doubt is a process that begins in your brain. Training your body is actually training your brain to go into a more functional, confident and happier state. Here are a few mechanisms to deal with self-doubt:

• Make yourself a priority.

• Stop comparing yourself to others.

• Don’t think about what everyone else thinks of you.

• Make a decision and dedicate yourself to it.

• Eliminate your negative thoughts.

Not listening

Humans have two eyes, two ears and one mouth. We must watch and listen twice as much as we speak to fully understand what is going on around us.

Most clients barely listen to what the Trainer say and form an opinion or conclusion too fast. What they don’t understand is that if they are not going to listen and pay attention they are more likely to make mistakes, which will affect their training and maybe even get them hurt. What should happen is the client must listen intently to what is being said and always write down notes in their training log to optimize the results consistently.

Not knowing how to handle mistakes

As humans, we all make mistakes but just a few know how to deal with them. Every successful person has failed but do not let that failure deter them. You must learn from the failures just as you learn from success.

Clients will make a mistake, and then start becoming frustrated and beating themselves up by doubting or simply stopping. The best way of learning a technique is by practicing over and over again, until you understand the aspects of it and do it right. Most schools of thought state that if you want to perfect a movement, you must complete 2000 to 5000 reps before you can do it perfectly. If you make a mistake and stop you will never truly learn how to do that movement or routine and therefore, never see the results of your hard work.

With success, comes failure. These two are inseparable. Those who know this will always be more successful because they know how to learn from the failures.

More than one way to train

There are many different “training programs” out there. I have said over the course of many years, there is not a perfect program. The best program is one that keeps the client challenged, makes the routine fun and ends with results. However, most people that come into the gym are doing a bodybuilder routine to tackle every goal they may have.

The best option is to talk to several different Certified Personal Trainers and take a good look the differences in their training programs and styles. Remember, a training program is a detailed map that takes you to a specific goal.Exercise is random exercises without a specific map and cannot take you to a specific goal.

Not having a support system

No one can be successful alone. Every great athlete, businessman or student has a network of support there to help them every step of the way. We need people to push us harder than what we thought was possible.

When we first start out, we are developing at minimum two different habits. First, we are developing a habit to train 4 or more days a week at the gym. Second, we are developing a habit to eat healthier so we can recover and see results from all those hard days in the gym.

This is nearly impossible to do without someone calling, texting, emailing and encouraging you every day. All day long we are bombarded with false advertisements of healthy granola bars or healthy cereals and other foods that are actually loaded with hidden sugars and fats. Not to mention that over 80% of the US population is actually addicted to sugar, which makes this even harder. The role of your support system is vital to keep you on track every day.

Keep in mind; you have to work outside your comfort zone every day to see results.

Lifting with your ego

I see guys (and gals) in the gym everyday lifting with their ego and not their ability. We have all watched the videos on Youtube and probably in the gym too, where someone is screaming and using their whole body to do a bicep curl or doing a squat but only going half way down. Then, if they haven’t already passed out, stand and pose in the mirror.

As we stated earlier, a program is a specific plan designed to drive you every day until you have reached your specific goal. If you have to bounce to complete a curl, tricep press or can’t hold your back straight during a deadlift, then you need to lower the weight to do the rep properly. Form is everything!

The ego will hold you back from achieving your goals. Allowing your ego to dictate how much weight to use or how many reps to do will result in injury. The best rule of thumb is: Quality over Quantity.

Not being consistent

Consistency breeds success!

Missing a training session is never good. However, if you absolutely must miss your hour then you must find a way to make it up within 24 hours. Life has a nasty way of sneaking in and taking back control of us. Personally, I like to keep a big dry erase board on my wall with my own goals written down on it. I also keep an hour scheduled every day in my calendar to devote to myself. This way I know that I am always moving forward to my goals.

Working beyond your ability

Pushing yourself is very important but to see continued success you must work within your natural ability. For example, a baby does not know how to walk as soon as it is born. The baby must first learn how to crawl, then stand and then walk.

The same is true for us in the gym. First a client must learn how to squat so they can use the correct muscles to stand up out of a chair or even walk up and down stairs. Once this movement is learned, the client is then taught how to jump.

Progressing to fast in movement techniques leads to injury. Working at 100% of your ability every day, even every other day, leads to over training. Both scenarios mean time lost in training and being further behind in your goals. Allow your body to progress naturally and follow the program that is written for you. Also, when working with a Trainer, make sure that you are completely honest with how you feel that your progress is going. This type of feedback is vital information for the Trainer to continue developing your program.