Okay, I have a confession to make.
I am judging you when I’m in the gym with you.
This does not mean that I think I’m better than you – you might very well be able to kick the crap out of me. But I am still judging you, for a variety of reasons.
That machine you’re using, for example. Your shoulders are in a horrible position with that thing, you really should use some free weights instead.
Or that dumbbell you’re using. It’s small and pink and weighs less than my watch, so unless you’re doing some sort of rehab, doing five sets of 35 biceps curls is not very productive.
Oh yeah, I’m aware of my smug, judgmental tone right now. My ego notwithstanding, I’m talking about this subject because I think (I hope!) that my urge to judge really stems from my urge to help.
I have the following debate with myself often, actually. It goes something like this:
Random stranger at the gym is doing an exercise that is _________ (insert unproductive, bad form, using weight that is too heavy/too light etc.)
That is terrible! I think to myself. I should tell them it’s bad form/too heavy/too light/unproductive.
The voice of reason then cuts in and says “Listen, that random stranger does not want some other uppity random stranger coming up and telling them what to do.”
But I just want to help! I think. Wouldn’t you appreciate someone saving you from injury or improving your workout?
Voice of reason: Would you?
Good point.
Like many women, I’ve been the recipient of unsolicited advice from strange dudes at the gym. Once, one helpful dude walked up to me and proceeded to tell me what I should do to recover from the set of squats I just did. When I told this story to a group of guy friends, I tried to say that he was probably just being nice and was immediately met with derisive laughter.
This is why I wear my headphones at the gym, always. Sometimes, I’m not even listening to anything, they’re just my way of saying Don’t talk to me.
So why do I feel such an urge to disturb other people? Well, I really do believe it’s my will to educate and spread what I’ve learned about fitness to others. I’ve made plenty of mistakes myself and will likely make many more, but I really would like to save other people some time. So here it is, my list of common mistakes I see in the gym, and how to correct them. Enjoy, and comment if you disagree or have some to add!
Using the wrong weight.
Women in the gym who are lifting automatically catch my attention. This is partly because I’m also a woman and women have this ridiculous need to compare themselves to each other, so I’m guilty of that. But also, I genuinely like seeing other women using weights because they got it – resistance training is important! But then I see the weights they’re using, and I cringe. Unless you’re working on some serious muscular endurance training, using a weight that you can lift 20 times is counterproductive. You are not toning (see my previous post about women and lifting), you are just making yourself very good at lifting 5 pounds 20 times. Challenge yourself and go for heavier weight, incrementally. Look up videos or ask a trainer if you’re afraid of injury and are unsure of your form. Personally, I love it when I’m able to go up a few pounds on a lift – progress, baby!
On the other side, to be really stereotypical, I see lots of men grunting and groaning their way through heavy weights that they have no business using. They’re cheating with momentum and using compromising, dangerous positions to get the weight up. No good. We all have to put aside our egos sometimes and recognize when there’s something we need to work on. You might need to use a few less plates for a while until you have the ankle and shoulder mobility to do that heavy barbell squat well, but your body will thank you.
Useless exercises.
Okay, this one might sound a bit harsh. At least they’re in the gym, right? Is any exercise bad? Well, maybe it’s not bad, but it may be inefficient. I’ve seen plenty of people swinging a weight around with no real understanding of what that exercise is actually doing (sometimes, all you’re doing is just improving grip strength, which is not unnecessary but may not be what you’re after). Ask yourself: Do you know what muscles you’re working? There’s no shame in not knowing, but do try and educate yourself. If you’re looking to be really efficient, go for compound lifts like squats, bench presses and deadlifts, which work multiple large muscle groups at the same time.
Dangerous exercises.
As an expert in injuring myself, I know that there are a lot of ways to get hurt in a gym. This doesn’t even include dropping a weight on your toe or running your knee into a bench (I’ve done both). Clumsiness aside, there are other ways you may be putting yourself at risk. Don’t do an exercise just because you saw someone else do it (*cough cough* behind-the-neck presses *cough cough*). Even if it’s not a “bad” exercise, it may be bad for you if you don’t have the mobility or proper form down. Do your research and follow a program that provides guidance and advises form above all else.
Endless cardio.
Don’t get me wrong, cardio is awesome. Cardio is good for you. My best friend does cardio. The problem here is when I see people doing just cardio, every day, without touching the weights. I used to see this woman in my gym go from the treadmill to the elliptical to the stationary bike, all in one hour-long workout. Every day. I applaud her fortitude, because that would severely challenge my endurance (physically and mentally). However, I am not judging anyone for doing something that I, personally, find boring – that is not the issue. I just want to say that if you’re looking for more bang for your buck, I’d take 45 minutes of weights over cardio any day. This, of course, depends on your goals. If you’re training for a race, you better get those miles in. But if you’re looking for general improved health, longevity and better body composition, you would be better off using that time for needed strength training.
Doing the same thing.
I know a guy who lost a huge amount of weight by cranking the treadmill to the highest incline setting and walking for 45 minutes straight. Quite admirable. He came to me for help later because he had hit a plateau and didn’t know what to do – that workout just wasn’t producing the results he had come to expect anymore. Well, our bodies are amazingly adaptable. This is the reason you hear about POWs managing to survive despite very little food and harsh physical labor – their metabolisms were tanked and it certainly wasn’t healthy, but they adapted out of sheer necessity. Your body will do the same. You don’t need to look for something different to do at every workout, but take advantage of your body’s adaptability and do something different every three to four weeks. It doesn’t need to be that drastic, either. Just try changing the tempo of your lifts or throwing in some high intensity workouts.
I recommend the Athlean-X or Mind Pump TV YouTube channels for great videos and fitness education, for the experienced and inexperienced alike.