If you tuned into Part 1 of our Strength Training Series of the Balls Deep podcast, you know how important weight lifting is for longevity, hormone balance, and disease prevention. Now let’s get to the specifics.
In Part 2, Dr. Pazona is once again joined by Jeremy Hughes, the founder of Paragon Strength and Fitness, to discuss the most common gym mistakes people make and how to mitigate them. If you’ve ever found yourself plateauing and asking yourself why you aren’t getting any new results, or worse, why you are injuring yourself, this episode is for you.
Mistake #1: Not Having a Plan
Not drafting a workout plan is one of the most common gym mistakes. How many times have you gone to the gym and literally done everything under the sun? Whether it be following an influencer who promises a shred workout, or mindlessly doing what you did the last time you trained.
The Fix:
- Set a specific goal (muscle gain, fat loss, increase stamina, etc.)
- Take an assessment in order to get a clear picture of your weaknesses and discrepancies.
- Define key exercises (as little as 1-2) to incorporate so you can measure the results.
- Random workouts won’t cut it; follow a set plan instead.
Why is having a plan important? Without having a distinct plan of action, you are merely guessing and real progress is an impossibility.
Mistake #2: Poor Form
It isn't enough to just move an object from point A to point B. Remember to exercise control. Perhaps the biggest problem at the gym lies within incorrect technique. A lot of guys abuse the weights by using a lot of loose movements where they’re rocking up and down and letting momentum do all the work.
The Fix:
- Slow it down — move the weight in and out in a controlled manner, do not use momentum to lift the weight
- Focus on time under tension — aim for 40-70 seconds of muscular engagement for each set.
- Use a proper tempo while lifting — set the goal of lowering weight in 4 seconds, then lifting back in 1 second.
- Feel the muscles working — If you don’t, then you are probably not putting in enough effort.
Jeremy put it best: If you aren't feeling any definition or stress in the muscle you are working on, you're letting yourself down.
Mistake #3: Doing What’s Comfortable
This is another one of the most common gym mistakes. If it’s easy, it’s not making you stronger. Everybody has a comfort zone when performing exercises in the gym. Generally, guys go overboard with the upper body muscles (chest, arms) and do not pay attention to their legs. Others feel comfortable with machines but are scared to try free weights.
The Fix:
- Suck it up and do more than what you are comfortable with — that's where the real improvement takes place.
- Don't ignore leg days — leg day is a must, since it impacts strength overall.
- Make greater use of free weights — while machines are good, they aren’t great for mobility or balance.
Strength training needs to be uncomfortable and challenging. There lies the reward!
Mistake #4: Not Addressing Progressive Overload
Simply repeating the same actions does not yield progress. Your body will easily get used to working out. Sticking to the same weights, same set numbers, same exercises becomes routine, and therefore, you no longer improve.
The Fix:
- Increase weight gradually (even if it’s just 1-2 pounds).
- Add extra reps and sets to get through plateaus.
- Adjust rest time — shorter rests can increase intensity.
- Change tempo — slow down, add pauses, or go explosive.
Most people push themselves beyond their limits, which often leads to an injury, or they never seriously challenge themselves to put in hard work. It is important to walk the fine line as it is helpful to yourself without completely exhausting you.
Mistake #5: Training for Looks, Not Function
Big biceps don’t mean you’re strong (or healthy)! Yes, most of us want to look good, but if you’re not training functionally, you’re setting yourself up for problems. Many guys are top-heavy, skipping movements that build mobility, balance, and real-world strength.
The Fix:
- Prioritize compound movements (squats, deadlifts, push-ups, rows).
- Train unilaterally (single-arm and single-leg exercises increase stability).
- Concentrate on flexibility and mobility — not only size.
- Build strength that translates to life — not just the beach.
You don’t want to be the guy who is tired just walking up the stairs or can’t even tie his shoelaces because of muscle fatigue.
Final Thoughts: Your Body is Your Investment
Many people spend more time brainstorming their vacation plans instead of focusing on their health. But weight training can do a lot more than just improve aesthetics; it can help one lead an overall better and longer life, especially when you avoid these common gym mistakes.
Start getting a plan together immediately, and lift heavy with confidence! By avoiding these gym mistakes you give yourself a much better chance of reaching your goals. When you have some time, discover why maintaining a healthy weight is important for performance in both the bedroom and bathroom.
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
