8 Deadly Training Sins: Quit Missing Out On So Much More Muscle

Workout Routines | Written by Jon Chambers | Updated on 29 December 2021

There are a lot of landmines to watch out for throughout your fitness journey. However, some areas are more cause for concern than others. Here is the breakdown of some common mistakes that could easily keep you from getting the results you are looking for.

  1. Deciding to Skip A Workout Because “You Don’t Feel Good”

This is one of the most common excuses and probably the most dangerous. If you skip today, what is going to stop you from doing the same exact thing tomorrow? Many of the times, the reason why we never accomplish what we set out to do is because we allow the small things to get in our way. Understand that there is never going to be a “better time” to take control of your life and start working on the body of your dreams. Sticking to your workout plan regardless of what you feel like on a given day will lead to dramatically more results.

Why? On some of the days you feel the absolute worst, if you force yourself to go to the gym and remain disciplined towards your goals, you might actually have a good workout. In some cases you might even hit a new personal record–it is much more common than you might think.

Your goal should be to reach a point where working out is just automatic. It’s just a part of who you are. We truly are creatures of habit and fitness is a perfect example of that. Ever wonder why people get “really” into fitness? It’s because they have made it a habit due to the massive results they experiences when they stuck with it through the initial “dark period.”

  1. Stepping Into The Gym Without A Clear Idea Of What You Want To Accomplish

Like anything else in life, you have to have concrete goals. If you don’t have a plan, then you are planning to fail. You need to make sure to establish goals in accordance with SMART:

  • Specific
  • Measurable
  • Achievable
  • Realistic (Given Your Time Constraint)
  • Time-Bound

Once you have solid short-term, mid-term, and long-term goals you will be able to get to work. Keep at it; the satisfaction you get from working at something and finally achieving it is absolutely incredible.

  1. Becoming Too “Narrow-Minded”

This is another one that can completely ruin you. This is exactly what happens to a lot of “gym bros” and it’s the reason they end up never seeing any real results over “working out” for multiple years. You probably have a few friends like this: the guys who always seem to be working out but don’t look that good.

It’s because they never thought to vary up their training or look into other areas for improvement. If you are constantly using the same exercises and the same training philosophy, you are greatly hindering your chance to make huge, long-term gains. Always be open to trying out different movements or workouts, even if you’ve never seen them before.

Having this open-minded approach will also keep you from getting injured. Many times, injuries are the results of performing an incorrect movement pattern over and over again. Sounds familiar? That’s because this applies to 90% of people in the gym (I wish they knew better).

  1. Getting Down On Yourself When Something Doesn’t “Go Right”

You are bound to run into issues when you start down the path of fitness and health. Just like with anything else, there are going to be amazing days and there are going to be horrible days. You just have to keep pushing and keep your eye on the goal.

If you have a bad workout, try to think about why it could have happened. Was it not enough sleep? Was it a lack of food? Whatever you think it may be, pick one thing to focus on improving for your next workout. Chances are it was just a “fluke” and you’ll be back at it in no time.

However, if you continue to have issues after changing something up, consider re-structuring your workouts in order to find something that works best for you personally.

Doesn't Look Like He Finished The Rep

Doesn’t Look Like He Finished The Rep

  1. Failure To Properly Track Your Results

This is something that I have seen happen more times than I could possibly count. Someone will get into the swing of things and start working out. Yet, they won’t properly track their progress and therefore won’t be able to know if they need to make adjustments.

If you use the same weights every time you go into the gym because you didn’t write it down from last time, you’re just shooting yourself in the foot and making it “that much harder” on yourself to get the results you’re looking for.

  1. Thinking That Only “Gym Time” Is What Matters

Don’t get me wrong. Putting in quality time in the gym is the only way you are going to build a strong and powerful physique. However, if you don’t take your diet and nutrition seriously as well, you aren’t going to be making much progress.

You need to treat each and every aspect of your training like it is the most important thing you will ever do. By striding for excellence in each category like this you will achieve a high level across all areas.

  1. Failing To Make It A “Lifestyle”

While you don’t have to get super obsessed and start talking fitness with the guy down at your local gas station, you do have to take this stuff seriously. If you are looking to reap all of the amazing rewards and benefits that come with training and a life filled with fitness, it’s going to take a certain level of commitment.

That level of commitment will surely grow as you continue to see results and realize just how amazing strength training can be in helping you to positively impact your life. Knowing that you need to take it to this level from the get-go will ensure your long-term success.

  1. Thinking That You Are Going To Reach Your Body Goals Overnight

This is unpopular and a lot of supplement and fitness companies don’t want you to hear it. Why? Because then they can’t sell you their “magic pill” to get the body of your dreams in just 30 days. It’s nonsense and needs to be treated as such.

Time is going to pass regardless. A year from now you will wake up and it will be 2017. You have no control over that. However, what you do have control over is whether you take action and start working on your fitness. Start putting in the effort. You won’t be disappointed.

On the flip side, if you decide not to take action today then you will regret it tomorrow. If you don’t take action for a month how will that affect you? What about a year? What about 5 years? Do yourself a favor and get busy on your health now.

This list definitely isn’t exclusive, but it covers a lot of the areas that people often slip up. Wherever you are along in your fitness journey, take a second to go over these and make sure you aren’t hurting your long-term progress!

About the Author

Squatting 500 pounds on an ohio rogue bar with a sports hernia

Jon Chambers

Jon Chambers is a powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web.