8 Common Weight Training Mistakes
Weight training has taken the fitness industry by storm, and for good reason. It’s the number one way to build strength and increase muscle mass. With the popularity of strength training increasing at such a rapid rate, it’s imperative to know the common misconceptions that come along with it. Learn the surefire way stay on track, avoid injury, and become a stronger version of yourself!
The Problem : Overtraining
The Solution: Whether you’re wanting to shed pounds or gain muscle, you should always be aware of overtraining. Working out too much is detrimental in many ways, with the primary concern being injury. If you’re a gym rat who likes to spend four hours at the gym every day, maybe you should consider picking up a few additional hobbies. Just be sure to not work the same muscle groups on consecutive days, try to limit gym sessions to an hour or two if you can, and always give yourself a recovery day. Strength training is wonderful for your health, but remember that moderation is key.
The Problem: Imbalance in musculature
The Solution: Men are famous for loving to work their “mirror muscles” or the muscles that you see when you look at yourself in the mirror, primarily the pecs, biceps, and abs. But don’t forget about the others! Your back is often one of the most neglected areas in strength training along with your hamstrings. You need to work these muscles if you want to be stronger overall. Also, strengthening them has other great benefits, like better posture and a lower chance of blowing out your ACL.
The Problem: Incorrect form
The Solution: Have correct form. Self awareness is key in keeping your form on point throughout your entire workout. If you don’t know what a movement is supposed to look or feel like, then you probably shouldn’t be doing it. Have a trainer check your form to prevent potential injuries. And remember, you’re most at risk for injury when you perform movement patterns too fast or when you’re fatigued.
If you have weight overhead, be sure to keep a neutral pelvis (don’t arch your back).
If you’re squatting, keep your weight in your heels.
If you’re in a push-up or plank position, don’t let your hips drop and keep your abs engaged throughout.
The Problem: Not training for your goals
The Solution: Be sure to set goals when you start any type of fitness program. That goal could be anything from losing weight to strengthening your back to beating your brother at an arm wrestling competition. Without goals, you’re just running in a direction not knowing where you’re headed. No matter what your goal is, keep it specific, measurable, and attainable. Once you’ve set your goals, develop a plan to reach them. You can join a program that will help you get there, or meet with a trainer that can guide you in the right direction.
The Problem: Lack of a plan
The Solution: When you walk into the gym, you need to have a plan. Going in blind not only means you’ll waste a lot more time, but it also means that you aren’t looking at the bigger picture (see above). Before you head off to the gym, make a plan, write it up, and take it with you. There’s no need to aimlessly wander.
The Problem: Wasting time
The Solution: Try going to the gym or working out at a time when you won’t get distracted. Socializing is great, but it can get in the way of getting a good workout in. Also, try putting your phone in airplane mode to avoid outside distractions like emails and text messages that can interrupt your sweat session.
The Problem: Not timing recovery
The Solution: I’m not saying you need to time your recovery to the second, but depending on your recovery time, you can change what energy system you’re using and totally change your performance. I have no doubt you can lift heavy for 3 sets if you recover for 10 minutes between each one, but can you do it with only 30–60 seconds? Shortening your recovery is a great way to build muscular endurance, as well as strength.
The Problem: Lack of progression
The Solution: Among the many reasons to have a plan, tracking your progress might be the most important. If you don’t keep track of what lifts, what weight, and how many reps you’re doing, then there’s no way to monitor your progression. But the solution is simple: keep a record and write down your reps and weight. This will also help you track if you’re developing musculature evenly throughout your body.
Train smart and keep moving!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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How to Stay on Track with Your Workouts
Congratulations! If you find yourself reading this, then you have successfully completed the first step toward a healthier and more dynamic you. As you embark on a new journey to a healthier lifestyle, it's important to realize that you not only need to, but want to make a change. Keep in mind that staying on track with your workouts is as much a physical challenge as it is a mental challenge. Now, ask yourself, are you committed? Remember, mind over matter—your goals are never out of reach. Check out these tips from our iFit trainers to help you stay on track with your workout routine. Gideon Akande The time of year for reflection and rededication is upon us, and personal fitness is at the forefront in the minds of most. Whether this is your first rodeo or you’re an experienced athlete, here are my 5 top tips to improve your exercise excellence. Start somewhere. It doesn’t matter what you do, just MOVE! 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You can train with Gideon on any iFit-enabled equipment all around the world and in the studio! Follow Gideon on Instagram @getfitwithfgiddy Follow iFit on Instagram @ifit Breeanna Cox Here are my tried-and-true tips for staying on track! Set realistic goals. Break up your activity into small tasks each and every day, so it's not so intimidating. Try incorporating 30 squats 3 times a day into your routine, and then build up from there. Hold yourself accountable. Tell friends, family, or your spouse what your goals are, so you've officially put your goal out to the world. This will help ensure that you follow through with your fitness plans. Love your workouts. Don't follow fitness fads or trends—do what you find enjoyable, so that you look forward to your workouts instead of dread them. Have a clear purpose. Identify what it is that's driving you to stick to your goal. Why do you want to be more fit? Once you figure out your motivation, write it down and post it everywhere you can see it! You can train with Breeanna on any iFit-enabled treadmill and elliptical! Follow Breanna on Instagram @bodybybree2 Follow iFit on Instagram @ifit Elyse Miller We all get a little off track from time to time. The best way to stay on track is to make fitness a top priority. Schedule your workouts. Plan your workouts as if it’s an appointment with someone else. You wouldn’t want to cancel out on a hair or doctor appointment, so don’t ditch out on yourself. Set a time and follow through. Prep your gear. I lay my workout clothes out at night, so I see them waiting for me first thing in the morning. Having that reminder staring at you in the face as soon as you wake up makes it harder to skip out on your workout. Early bird gets the worm. I’ve found that early workouts are great for those with busy schedules. Rather than putting it at the end of the day, when a million other things can get in the way, I recommend waking up 30–60 minutes early to get your sweat on. Keep it at home. Having workout equipment at home is a major game changer, too! Taking out the commute and hassle of a gym saves so much time and eliminates excuses. Make it a lifestyle. Exercising your body should be as routine as brushing your teeth. Make it a non-negotiable. Even on your “off days,” it’s good to schedule in some body work time—stretching, foam rolling, or planning for the next workout. You can train with Elyse in Bora Bora and in studio classes on any iFit-enabled treadmill! Follow Elyse on Instagram @fitelyse Follow iFit on Instagram @ifit John Peel Sign up for a program. If you are just beginning your fitness journey or looking for a routine to get you back in the game, the iFit Alps Incline Series is the perfect program! This 6-week plan will ease you into a structured workout regimen and also give you the push and climb you need to hit some challenging progressions. Not only will you sweat, but you will experience the most beautiful location I think we've filmed at to date. The Alps are breathtaking. They are even more breathtaking when you witness them from the summit, after crushing a workout! Hydrate, hydrate, hydrate. Dehydration can lead to a lack of energy and increased heart rate—both will make your workouts much more challenging. I like to drink two cups of water as soon as I wake up. It's an easy change to make to your morning routine, but it makes a big impact. #100aDay. Since having back surgery, I've set a personal goal of doing 100 ab rollouts each day. A strong core means more stability, improved performance, better posture, and also leaves you less susceptible to fitness-related injuries. Set a goal that doesn't take too much time out of your day. That way, you'll have no excuses not complete it! You can train with John on any iFit-enabled equipment, all around the world and in the studio! Follow John on Instagram @johnpeelefitness Follow iFit on Instagram @ifit The first step to fitness success is believing you can do it. Staying on track is the hard part, but with small changes in your mindset and daily routines, you can make a lasting impact in the long run. You only have one body, so make sure you nurture it and give it the attention it deserves! Here's to a happier, healthier, and more dynamic you. You deserve it.
January 9, 2019
NEW ROUTES : EVEREST
Add another check to your bucket list without spending a dime. Khumbu Region Google just released the first-ever Street View images for Mount Everest, located in the Mahalangur section of the Himalayas on the border of Tibet. And while you may not be able to climb to the summit of this amazing peak, you can explore the Khumbu region of Nepal in the mountain’s shadow and Mount Everest's base camp. The Program Our Mount Everest workout program will push you past your limits. If you’re ready to take on a new challenge, then get ready to hike over 71 miles and climb more than 19,000 vertical feet in just 20 workouts. This grueling program is not for the faint of heart, because you will be required to ask more from yourself. But let me tell you, the views are absolutely worth the work. And just remember, when the going gets tough, at least you aren’t carrying a pack on your back. To join us, add the program on iFit, jump on your iFit-enabled equipment and enjoy the workout as your machine will show Google Street View ™ all along the way, while automatically adjusting the incline/decline to match the outdoor terrain. Yak Parking Lot in Namche Bazaar, Nepal Descent from South Base Camp Everest South Base Camp Everest Base Camp - Climber's Memorial Your Journey Through the misty air and lush terrain, you’ll start your journey at the Tenzing-Hillary Airport, located in Lukia, Nepal. And with the program being all trail, you’ll wander through small towns, seeing a way of life completely different from your own. As you follow other fellow backpackers, don’t be surprised to pass some pack mules along the way that you’ll wish were carrying you. Continuing on your journey, you’ll trek through multiple cities as you head towards the mountain. From Phakding to Benkar, Khumjung to Panboche, and all the way to Thame, you’ll wind past monasteries, lodges, and schools, gaining an appreciation for the lifestyle in this beautiful region. You’ll see more than just the drizzling weather you begin in, as sunshine and desert-like landscapes cover much of the landscape with snow-capped mountains in view. Your expedition ends in Gorak Shep, a frozen lake bed covered with sand in Nepal. Now all that’s left to do is join the program, stretch your legs, and get ready for inclines and views that will take your breath away! iFit Trainer Emily Wiley Suggested Workout MOUNT EVEREST Climb over 19 thousand feet to Everest Base Camp. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
April 2, 2015
5 Ab Moves You Haven't Tried Yet
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February 8, 2016