I have mentioned before how I have been working out with the same trainer for about 12 years now. That’s a lot of workouts! The other day, he happened to mention that he wished I would stop making some of the same workout mistakes over and over again. That got me thinking, that maybe, some of you might be making some of the same workout mistakes that I am without even know it.
Swaying during resistance moves
Apparently, I have the tendency to shift my weight during some resistance training reps. This leads to my disengaging my core and using momentum to achieve the rep instead of fully fatiguing the desired muscle. This shift also forces me to recruit my lower back and neck which have the tendency to get over worked.
Relaxing after reps
Once starting a set, I have to stay more focused on which muscles I am working. The muscle group I want to work should be engaged throughout the set. Relaxing the area you are working at any time is a rest. Rest is for after the set not during. I can easily get distracted by my own chit chatting and not even realize that I am resting.
Stop living on the rep count
I have a tendency to focus on the numbers. When he tells me to do 20 curls, the 20 reps are a guide not a goal. If I get to 20 and can do 2 more before I burn out, I should do them. I can’t think ‘there’s my 20’. Also, if I only get to 18 and I am burnt out, I shouldn’t try to get 20 without a spot. “You’ll cheat and will be a waste of energy with little results.”
So…these are some of my workout goals that I will be focusing on a little harder over the next few weeks.
Let’s Chat! Do you make any of the same workout mistakes that I do?
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This is such a great reminder post! I’m guilty of relaxing after reps too – and it’s probably because in my head I’m like one more…. andddddddd done. 😛
Yes exactly! It’s hard for me to stay focused sometimes but I am working on it
yes to all of these! Momentum (unless we want you to use it, like with kettlebells), is the enemy of progress with muscles!
Exactly! Hard to realize I am doing it sometimes
I am usually too focused on my rep count when I should probably push myself a bit more. I am also working on really try to make my brain think and focus on the specific muscle group I’m working. It’s so easy to zone our or think about other things on your to do list during a workout
Exactly! I am always thinking about something else I need to do later or what I am eating for lunch 🙂
I see this alot in my group fitness classes. Some ppl are too busy chatting next to the person that they are not focusing on each move and doing it correctly.
Yes exactly! I can see when other people are doing it but it’s hard to recognize it in myself.
I correct my clients all the time for swaying during resistance moves…it’s hard not to but it’s so important to stay steady!
It is hard for me to recognize when I am doing it myself so glad to have him there to point it out
Yes!!! I agree with all of these. Also focus on the body part you’re working on ( to continue the bicep example, don’t just randomly keeping flexing your elbow, focus on it) and keep your core engages during ALL exercises. Your trainer is a smart man.
Shh let’s not let him get too much of an ego 🙂
I try really hard not to do #1 but I’m sure I “cheat” sometimes.
It is really hard not to! I don’t even realize I am doing it until he points it out
Cool post! I’ve never worked with a trainer so I’m sure they’d find all sorts of stuff I’m messing up. I’ll have to watch out for these.
Yes after all this time, he is still pointing out form corrections for me
My coach thinks I rest too long between sets. And she’s always on me about my form. I’m glad I have someone to push me and keep me on track!
Yes me too makes all the difference doesn’t it?!
I’ve definitely made all of those mistakes. I think all of us use the momentum trick especially when we’re tired. Our bodies are exceptionally good at finding ways to make things easier.
Yes definitely! It’s great to have someone there to point it out to us too
Oh, I never thought about that with the rep count! I definitely just do the number I’m trying to do and don’t really evaluate if I can do more or if I should have stopped earlier to preserve my form. That’s a really good point.
Yes I don’t really think about it myself either unless he reminds me about it.
It’s been sooooo long since I worked with a personal trainer. It’s definitely easier to get lazy working out on your own.
Yes it sure is! I am glad that I have him to remind me to pay attention to all of this
I actually don’t use a lot of free weights and I always feel like I’m using them the wrong way! I’ll have to remember not to focus on the numbers so that I don’t sacrifice quality for quantity.
It’s hard to do sometimes!
My problem has always been trying not to rush and I’ve been a lot more conscious of this in the recent months not getting through how many I thought or plan to do in a set time and really focusing on form and going through the full range of motion.
I really appreciate having someone to make me focus on my form
Its so easy to make mistakes when we’re working out. Even though I don’t work one on one with a trainer, I’ve had trainers at the gym point out some of my mistakes to me. I try my best to not continue my bad habits once I’ve been made aware of them, but sometimes its really hard to break a bad habit.
He tells me all the time and I still find it hard!
I do a lot of my arm work right before bedtime…standing by the bed and watching tv…probably not as engaged in the move as I should be, huh. #yikes (I do have a mirror close by that I sometimes watch myself, though)
The mirror can surely help but it also makes me self conscious
I relax after reps too, and it makes me even more tired!
It is a hard habit to break for sure
I think a lot of us are numbers people so when our coaches and trainers say “20 reps,” we’re programmed to do 20 reps! 🙂
Yes definitely true
Oh wow, I never really thought about these, I wonder what my trainer would tell me??? We get to talking so I know if she is talking I better do the counting and if I’m talking she better do the counting, lol
ha ha I get distracted by own chit chatting and he has to subtly tell me it can wait 🙂
I’m sure mine just wants me to stop complaining hahahaha
Well there’s that too!
I don’t have a trainer, but if I do rep work I am quite often taking a break between reps or circuits, too!
I think most of us do!
I find it hard to not sway during reps too! Thanks for pointing these out! Your trainer seems like a smart man!
Let’s not tell him that though 🙂
I probably sway too but since I don’t have anyone watching I can’t confirm or deny that.
I think we all do it’s a hard habit to get out of
Go get it girl, his tips are awesome! Sounds like he knows whats whats going on. Thanks for sharing!
Let’s not tell him though!
I am so guilty of using using momentum and swaying during resistance moves. It is hard not to cheat!
It really is hard not to do it isn’t it?!
Oooh, I definitely sway when I’m tired, and I probably rest more between reps than I need. I’ll keep an eye on those.
I do the same!
Ohhh, this is a great post! I am guilty of number 2 and 3 for sure!! Good reminders not to be lax!! 🙂
Thanks! It’s hard to remember for me
Swaying with the resistance moves is common. Enjoyed reading this Deborah.
Thanks Jill! Have a great day
These are great tips Deborah. Not stopping at a certain of repetitions is a great advice. We should always push for the extra 2 if we can! So true!
yes hard to do sometimes!
Those are great tips!! I never thought about the reps that way, but it makes a lot of sense!
It does!
I depend too much on my rep count, too. It’s so easy to rush to get the numbers then say I’m done…
Yes exactly!
That is awesome you have been with your trainer for 12 years! I am sure I drove my trainer nuts sometimes. I will have to ask him 😉
OH I totally drive him crazy!!
I would do the same thing with the rep count- if you say do 10, you are only getting 10 out of me!
yes exactly!
That is really cool you have stayed with the same trainer for so many years! The number of reps is definitely a challenge. I think it’s like running too, you set out with a specific number of miles in your head and it can be hard to keep running past that even if you’re feeling good!
Yes exactly! something I am trying to work on
The tip “stop living on the rep count” is very useful. I’m used to be living to much on the rep count without listen to my own body.
I have made lots of mistakes when practicing my own workouts. Fortunately, my movements are followed by one personal trainer, so he can focus on and tell me which one is still incorrect. But one common problem I often make is having the bent back and shoulder. And as you know, it can lead to serious injuries in the long-term process.
Btw, I’m still trying and improving this one soon.
Yes definitely true! Thanks for stopping by
You just showed all what i wanna say! Sometime i let myself be lazy in doing more reps. 3 sec of lunge exercise. 15 reps/ sec and when my legs felt burned out i just wanna stop but i might do it more rep for sure! Yes, you re right. We should do as much as we can. “Challenge our muscle” must be the final target!
Hmm that first mistake sounds a bit scary for your back, I’d work on that one first!
Good idea! Yes
Thanks for this very nice article. Yes, I have the same issues like you, I also tend to focus on numbers when I do exercises. Now I need to change my perception and behavior. Thanks for that.
I see this alot in my group fitness classes, It’s been too long since I worked with a personal trainer. this is a great post!
Yes I used to see it in my group ex classes too but it’s difficult to help everyone all at the same time. Thanks for stopping by
Thanks for sharing! At the beginning, I had difficulty in catching up with the trainer and constantly made some mistakes like you. Btw, your goals are really good. I think I should set up several targets for my self this month. Take care, my dear!
Well thanks so much glad you found it helpful
This is such a great reminder post, I am usually too focused on my rep count when I should probably push myself a bit more.
thanks for sharing
I also feel guilty of relaxing too much after reps 🙂 It seems that I still don’t have enough motivation to push myself towards goals. What I’ve done is just finishing the request. How sad 🙂
Your share is very like and honest. Come on, you can do everything!
I am making the same workout mistakes that you are, especially, Stop living on the rep count, so your sharing is useful to me. I think I will not focus on the number and instead I will seek out an other way, which help me have a better results.
Thanks for your post! I had the mistake like third one of yours. It was the first time I practiced with my trainer. He told me to run within 5 minutes, then I did just what he requested. Now I am doing excercises without trainer and they are just warm up excercises, not intensive as before.
Great tips! Actually I just work out at home so I don’t even know if I make mistakes. But I find your post helpful for me. Thanks for sharing!
Thanks for stopping by!