Common mistakes we make at the gym that come in the way of progress

I have more time to visit a gym...yay! I still do the bulk of my workouts at home and then use the three days I can visit a gym to lift heavy as I do not have heavy weights at home. Three days, when planned well, is more than enough to develop strength. I have had enough visits to observe what other faithful gym goers are doing. Surprisingly, most of the every day faithful exercisers are actually older (over forty) but are there not for maintenance but for weight loss.

Our trainers in most gyms in Kenya leave a lot to be desired. Not only do they underestimate clients unless they are bulked up gentlemen doing some olympic lifting, they also do not pay particular attention to each client of which I cannot blame them. I doubt they are paid enough to do so. It is therefore important to have as much information as you can under your belt before you step into a gym.

Some of the things I took note of are:-

1. Form, Form, Form!
Yes, Form. It is the quality of what you do and not the quantity that gets you the progress you want. It is important to understand the proper mechanics of the movement in order to derive the most benefit from a particular exercise.

Proper form prevents injury, ensures you target the correct muscles, if you're lifting weight it ensures you lift more weight and reduces unnecessary stabilising actions. Form is not only limited to weight lifting.
Common mistakes made on form are (but not limited to) :

a. Using your body's own momentum on the cross trainer - Cross trainers are a great way to get cardio in with less perceived exertion. However, it is easy to use your own body's momentum, swaying forwards and back in order to drive the pedals and handles and therefore the motion fowards.
How to correct this: Place your feet centrally on the foot pedal and try not to move your waist while peddling. Keeping your back upright and your stomach tucked in ensures that you are working your core as well. If you have never done this, you will feel the strain the first time you do it, however, the results are well worth the effort.

b. Not aligning your knees over your feet while doing squats - I did a session with my sister recently and she said she does not do squats because she is protecting her knees. I have been trying to get a photo of my toddler doing a squat while playing because toddlers have perfect form. Their knees never go over their toes and they squat so low. Squatting is natural! Look at Indian natives who squat even in old age while performing tasks. Lack of practice and inactivity makes us lose this.
How to correct this: Push your hips back wards, placing the bulk of your weight on your heels. Ensure your knees never go beyond your toes. This can cause serious knee issues. Keep your back straight. Do this in front of a mirror for practice. Beginners, start with no weights. There are various modified squats but start with a basic one in order to learn correct form.

c. Using momentum during bicep curls - many people try to use the momentum generated by swaying their bodies to help hoist the weights up toward their shoulders. This creates a lot of stress on the shoulder girdle and can knock you off balance. You benefit more if you use a lighter weight and isolate the bicep. You can also do them seated on a bench or with your back against a wall to minimise swaying.

2. Chit Chat/Time Wasting - People go to the gym for various reasons. I am usually short on time so I try to maximise my time by doing shorter but more intense workouts. There might be persons at the gym for two hours but only spend 20 minutes exercising. Shorten the time between sets, chit chat before or after gym and become more efficient.

3. Not being open minded
Especially first time exercisers have a particular mindset when going to the gym. I am only here to lose my potbelly, I do not want to bulk up. I want to bulk up. And therefore concentrate on one type of exercise they think will achieve their goals. There is no such thing as spot training. Plus, Fitness encompasses three aspects: Cardio, Resistance and Flexibility with each serving its purpose in our day to day lives.
A lot of women monopolise the cardio machines, and so do some older men believing the weight section for special people. Some men only do weights and then wonder why their potbellies stubbornly refuse to melt away. Most trainers know the basics of fat loss and muscle building. Once again, let go of your ego and ask about the most efficient way to achieve your goals. Approach that super fit gym goer. Usually, exercise enthusiasts are happy to share a tip or two.

My Goal is still to do pull ups and chin ups. I am not yet there. But working towards getting stronger. I told the instructor this... They mostly let me do my own workouts but I am happy to have them help me. Have you told your instructor your goals? Are you willing to be open minded?

Have an active day!